Dash Diet Guidelines

Check out the DASH Diet Guidelines below and see why The Dash Diet is the number one diet for the eighth year in a row, it was voted the No. 1 diet by a panel of nutritionist and health experts they analyzed 40 other diets.

  DASH is an abbreviation for "Dietary Approaches to Stop Hypertension," the US National Institute of Health designed the food program specifically to help those who suffer from high blood pressure to lower their blood pressure numbers without having to turn to medication.

The DASH diet prevents us from eating bad foods and makes us realize with the importance of the relation between health and healthy eating.

Many of these foods are rich in fiber, calcium, protein and potassium, which have been shown to help fend off or lower high blood pressure.

The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk and dairy products, whole grains, fish, poultry, beans, seeds, and nuts.

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The Basic DASH Diet Guidelines

The idea of The DASH Diet plan is that it’s so flexible. So as long as you adhere to the rules per each phase, you should be able to lose weight

The breakdown of the diet is as follows:

• A reasonable calorie level of about 2100 calories (although various plans are broken down that can go as low as 1600 calories or as high as 3100 calories based on individual needs).
• Adequate intake of potassium, calcium and magnesium
• Sodium intake with a goal of 1500 mg and not to exceed 2300 mg
• Fiber intake of at least 30 g
• 6-8 servings of grains; with a goal of making the majority being 100% whole grains
• 4-5 servings of vegetables and 4-5 servings of fruits
• 2-3 milk products
• 6 or less sources of lean protein
• 4-5 servings of nuts, seeds and legumes per week
• 2-3 servings of fats or oils
• 5 servings or less of sweets or added sugars per week
• 30 minutes of physical activity each day, or 60 minutes to prevent weight gain
  
  So what is a Serving Size?
  
  Knowing what is a Dash Diet serving size is extremely important, here is an approximate serving size chart.

The DASH (Dietary Approaches to Stop Hypertension) diet stemmed from a series of studies conducted by the National Institutes of Health aimed at helping individuals incorporate a dietary approach to lowering their risk of high blood pressure.

                        DASH Diet Meal Plan -Phase 1

 

       DASH Diet Meal Plan -Phase 2

Nuts, legumes, dry beans and seeds. The DASH Diet doesn't focus on calories, since the aim is to lower blood pressure, but depending on your caloric intake, it's recommended that you eat anywhere from three to six servings of nuts, legumes and seeds per week (if your caloric intake is in between 1,600-3,100 calories), or four servings per week, if you consume less than 2,000 calories on a daily basis.

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Low-fat or non-fat dairy options. The official DASH Diet website recommends non-fat fruit yogurt as a snack or breakfast option, and using non-fat or skim milk to coffee, lattes.

Meat, poultry and fish. Meats, poultry and fish can be good sources of protein and magnesium. For those following the DASH Diet, it's recommended that they eat about 1.5 to 2 servings of meat, poultry, or fish per week.

Tip:

Avoid processed foods at all costs , it contains large amounts of sodium.

Here is a pie chart for a person that consumes approximately 1600 calories per day.

The Dash diet has so many benefits to your health, it can reduce high blood pressure, it is an all around healthy food plan. 

Check out some of the great Benefits of the DASH Diet

 

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The Best DASH Diet Cookbooks and Recipes

 

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 Phase 1 is a kick start. If you do it for too long, you compromise your ability to lose at the expected rate in Phase 2. Your metabolism needs that change. After about 6 total weeks, you can try another week long Phase 1, if you have hit a plateau in Phase 2 and still have a fair amount of weight to lose.