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.
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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Make sure you check out Everything you wanted to know about the Dash Diet
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
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.
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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