DASH Diet Sample Menu- Topic Overview. ![]() Day DASH Diet Meal Plan. The overall goal of the DASH Diet — short for Dietary Approaches to Stop Hypertension — is to lower your consumption of sodium, which aids in lowering your blood pressure. Since the diet focuses on eating the right foods with the right portions, it's also effective for short- and long- term weight loss. Find out more about the DASH Diet and if it's right for you. Dietician Marla Heller's version of the DASH Diet, from her book The DASH Diet Weight Loss Solution, is divided into two phases: Phase 1: Two Weeks to Shrink Your Waistline. During the 1. 4 days of Phase 1, you will learn how to satisfy your hunger and, as a result, feel fuller longer. To regulate your blood sugar and help curb your cravings, avoid fruit and whole grains, which have a lot of natural sugar, and alcohol, which also contain sugars. That said, you can enjoy 2- 3 servings of low- fat dairy per day. This would include 1 cup of skim milk or low- fat yogurt. Avoid regular or even fat- free cheese because they are often high in sodium. By avoiding starchy foods with sugar, you’re helping to regulate your blood sugar and diminish cravings. Try leafy greens like lettuce and spinach or cruciferous vegetables like broccoli or cabbage. You can also eat cucumbers, squash, peppers, and tomatoes. MORE: Dr. Oz's Favorite Salad Recipes. You can also enjoy up to 6 ounces of lean meats, fish, and poultry a day. ![]() Aim for 4 to 5 servings of beans or lentils a week. Opt for protein- rich foods that have healthy fats, like fresh nuts and seeds, or fatty fish like salmon or mackerel. Avocados are loaded with monounsaturated fats as well as antioxidants lutein, vitamin E and beta- carotene. Toss them in a salad along with vegetable oils, especially olive, canola and nut oils, which you can use as salad dressing. LEARN MORE: The Healthy Fats Grocery Shopping List Phase 2: Kick It Up a Notch! After the first 1. Phase 1 but re- introduce some other healthy foods that will help you continue your weight loss. How long does Phase 2 last? It’s your life plan, so it should last forever so you can keep your blood pressure low and keep weight off. Whole Grains: Choose from cereals, breads, and pasta. Aim for 6 to 8 servings a day. Fruit: Make fruit (fresh or frozen) a part of your diet every day. Aim for 4 to 5 servings a day. Try making these low- sugar fruits part of your diet. Low- Fat Milk or Yogurt: Stick to 2 to 3 servings a day as in Phase 1. Sugar: You can have 3 to 4 servings of sugary foods each week. Alcohol: You can have a small glass of red wine occasionally, which represents one fruit serving. ![]() The next page has a week’s worth of meals! Phase 1 has 3 sample days, and Phase 2 has 4 sample days. ![]() DASH diet: Sample menus for the DASH diet for weight loss from the new book, The DASH Diet Weight Loss Solution. DASH Diet Sample Daily Menus for Two Days. 1200 Calorie DASH Diet: Sample of a meal plan. If you are looking for the 1200 calorie DASH diet. If you want to try the 1200 calorie DASH diet. ![]() Sample of a meal plan. If you are looking for the 1. DASH diet, you are probably fighting both hypertension and extra weight. Unless you are a very petite and inactive woman, you cannot live on a 1. I assume that you are trying to lose weight. And you are doing the right thing: losing weight may reduce your blood pressure, there is a clinically proven connection between the two. ![]() But you must be wondering how to do this on 1. DASH diet. In order to meet the requirements of the DASH diet in terms of food group portions, and keep your hunger at bay, you will have to switch to the HEALTHIEST variation of the DASH diet. I will further explain what that means, but, for starters, it means that you cannot afford to eat any empty calories such as sugar or fat. Every calorie has to bring something into your body. DASH diet doesn’t restrict calories directly. Instead, it makes sure you consume enough correct nutrients. You can end up consuming more than 1. DASH diet, if you just follow its directions about recommended amount of servings. Servings of food on DASH diet contain different amount of calories. For example, both 1/4 bagel and 1/2 cup of rice are one serving of grains. While 1/4 bagel contains 3. As you can see, there is 4. Good news is, it is possible, and doing so will also reduce your blood cholesterol, improve your heart health, and aid in cancer prevention. ![]()
Why Listen To My Opinion About 1. Calorie DASH Diet. If you wonder why should you listen to me, you are right – you should always question information received from the Net. Let me tell you a bit about myself. I have been researching healthy diets for years, and building meal plans that meet various dietary requirements for the last three. I am not a dietitian, in fact, I have a Masters in Applied Mathematics, and this is exactly what enables me to build systems – in this case, dietary systems – when requirements to portions and calories are defined. I also have both talent and passion for creating easy, healthy meals. If you want to try the 1. DASH diet, you can just pick any of my easy healthy recipes from my other site called Choose Healthy Food. I have dozens of well- tested DASH- compliant recipes there. The reason why I write about the DASH diet, is because I use it myself to lower my blood pressure when it starts rising from the stress I endure. It works for me and it worked for 8. Harvard DASH diet study participants, so there is a big chance that it will work for you. Another easy way to lower blood pressure you need to know about. There is another approach that helped people lower blood pressure naturally and without drugs within first week of using it. ![]() How would you like to lower your blood pressure below 1. Discover more about lowering your blood pressure with exercises. Of course, you should read the disclaimer and consult with your doctor before taking any advice from any website, including this one. Healthy 1. 20. 0 Calorie DASH Diet. Let us define how much of each food group we should eat on the 2. Calorie DASH Diet. For example, a cup of brown rice has 2. So it is very tempting to use refined grain products instead of whole grain ones when you are trying to keep total calories under 1. First of all, you will be hungry, as refined grain products provide a spike of sugar in your blood, and once it is over, you feel hungry again. Complex carbs in whole grains are released slowly and you don’t want to eat, don’t spoil your health, and have better chances to stick to the diet. In order not to get bored with same old same old tasteless rice, explore different varieties. I will post the precise 1. DASH Diet plan in my next blog post. Here are the smart things you could do right now to make sure your DASH diet plan is right: Eat your fruit raw instead of canned: you never know how much calories are in the canned fruit due to the added sugar – and it is easy to go over your very modest sugars allotment for the week. Choose nutrition- dense berries that are lower in sugar: blackberries, blueberries, cranberries. Use them on your morning cereal. DASH Diet Plan Breakfast. Do not use 1. 00% fruit juices as a part of Fruit group. If you have a juicer, you will be much better off using green leafy vegetables juices with the addition of fruit and vegetables that lower blood pressure ( celery, watermelon, pomegranate, etc)Vegetables: Select mostly green leafy vegetables and not starchy ones, like potatoes. Not only do they contain Calcium, so that you don’t need to eat much dairy, but they also have tons of other benefits to your overall health. Stronger bones, better vision, cancer and heart events protection, to name a few. Eat more kale for it is the most nutrition- dense green leafy vegetable known. Dietitians agree that eating more vegetables is beneficial for you, so if you are feeling hungry on your 1. DASH menu plan, i suggest you just eat more veggies. Kale And Other Vegetables That Lower Blood Pressure. Eat more veggies and less grains. Include L- Arginine foods that produce Nitric Oxide into your menu: beans, turkey, garlic, etc. Try a no- fat diet, where the only fat you eat comes naturally from foods. This way you can save some fat calories. Eat only whole foods, as they always contain less calories and more nutrition than processed foods. Instead of sugar, try figs, dates and dried apricots. So check out my recipes – they are all very low in fat and overall in calories and suitable for the 1. DASH diet – just make sure to adjust portions. I will post an example of the plan soon to show you what exactly to eat on the 1. Calorie DASH Diet - Woman. A 1,2. 00 calorie DASH program is an effective plan for weight loss. In search of the Holy Grail of weight loss, many have tried countless diet plans, from Paleo to grapefruit cleanses to juice fasts. Yet one of the more frequently doctor- recommended diets is the DASH eating plan. Though not specifically designed for weight loss, following DASH's well- balanced eating principles while limiting calorie intake to 1,2. What is DASH? DASH stands for Dietary Approaches to Stop Hypertension. The diet focuses specifically on foods and eating habits that have been shown to lower high blood pressure. The diet is low in fat and cholesterol, and incorporates whole, natural foods, such as fruits, vegetables and whole grains. The diet also encourages reduced intake of sodium, which contributes to elevated blood pressure. The standard DASH allows for 2,3. DASH- Sodium plan, which allows just 1,5. This diet can be even more effective in reducing hypertension, and is recommended for those who already have high blood pressure, diabetes or kidney disease. DASH- Sodium is also often recommended for African- Americans, and middle- aged or older adults. Calorie Control. On a 1,2. DASH plan, you should ideally eat four to five servings of grains, three to four servings of fruits and vegetables, two to three servings of low- fat dairy, three or fewer servings of meat, poultry or fish and just one serving of fats or oils daily. Nuts and seeds and sweets and added sugars should be eaten no more than three times per week. Because drinking can increase blood pressure, it is recommended that women drink no more than one alcoholic beverage per day. Wise Choices. If you choose to eat three standard meals and two snacks per day, a 1,2. This can be an extremely low calorie count to achieve while also eating the recommended number of servings the DASH diet recommends, so you will need to be wise about your food choices. Strictly limit or eliminate your discretionary calories from added sugars. Be mindful that nuts and seeds are very calorie- dense, so limit these as well. When selecting your meat or poultry foods, instead of selecting a high- calorie, high- fat cut of beef, instead choose a leaner protein source, such as fish or turkey. To help you feel full longer, choose the most substantial food serving. For example, though one- half cup of vegetable juice counts as a single vegetable serving, so does an entire cup full of leafy green vegetables, which is likely to be more filling. Health Benefits of DASHThe DASH diet plan is flexible and balanced, making it a good option for a long- term eating program. The program has been shown to reduce blood pressure in just two weeks’ time, with even greater benefits over time. High blood pressure increases your risk of stroke and heart disease, and can also damage the blood vessels, brain, kidneys and eyes. Additionally, the healthy eating habits outlined by DASH may also protect against other health conditions, including osteoporosis, cancer and diabetes. About the Author. Lauretta Claussen has been writing professionally since 1. Specializing in health and fitness topics, her work has been published by a variety of print and online media outlets. She earned her journalism degree from Lewis University in 2. Photo Credits. Jupiterimages/Brand X Pictures/Getty Images.
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