What is DASH Diet, Can It Help With Weight Loss and Better Diet?
Vegetables, fruits and whole grains are the basis of the DASH diet. But it also includes foods that are good sources of calcium, protein or other nutrients: Fat-free or low-fat dairy products. Fish and poultry, which have generally low levels of saturated fats. Beans and nuts. Fatty meats, such as beef, pork and lamb.
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DASH dinner recipes. These recipes help keep dinner simple and healthy after a long day: Roasted cauliflower tacos: This is a fun, healthy twist on taco Tuesday. Loaded, flavorful vegetable rice.
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The following DASH menus allow you to plan healthy, nutritious meals for a week. There are a variety of delicious whole foods that fill you up while fueling your body and lowering your blood pres-sure and cholesterol levels. You'll find plenty of fruits and vegetables, fish, poultry, lean meats, beans, nuts, whole grains and low-fat dairy.
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The number of servings depends on daily calorie needs. Here's a look at the recommended servings from each food group for a 2,000-calorie-a-day DASH diet: Grains: 6 to 8 servings a day. One serving may be 1/2 cup of cooked cereal, rice or pasta, 1 slice of bread or 1 ounce dry cereal. Vegetables: 4 to 5 servings a day.
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Following the DASH Eating Plan: Whole wheat or whole grain versions of breads, rolls, pasta, English muffin, pita bread, bagel, or breakfast cereals. Grits, oatmeal, brown rice, unsalted pretzels, air popped popcorn. Fat-free (skim) or low-fat (1%) milk or butter milk. Fat-free, low-fat, or reduced fat cheese, fat-free, low-fat, or regular.
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Overall, the DASH diet is a flexible eating plan that recommends limiting sodium to 1,500mg (or at least 2,300mg) daily to promote a heart-healthy eating style. It also encourages people to choose foods low in saturated and trans fats and high in potassium, calcium, magnesium, fiber, and protein.
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Dash Diet Phase 1 is designed to reset your metabolism and boost your natural calorie burning processes. With this protein-rich, low carbohydrate and sugar period you will see an immediate and visible weight loss. Then when Phase Two is reintroduced with healthy whole grains, fruit and starchy vegetables
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Maximum 14 units a week. 1.5 units is a small glass of wine. 1 unit is 1/2 pint of 4% beer. On the DASH diet, limiting your consumption of dietary salt, added sugars, and unhealthy fats while focussing on healthy foods rich in lean protein, fibre, and minerals can help protect your heart and control your blood pressure.
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Strawberry-Blueberry-Banana Smoothie. View Recipe. A smoothie with strawberries, blueberries and banana is delicately sweet and entirely kid-friendly, even with a boost of protein from hemp seeds. Freeze the fruits ahead of time for an extra frosty texture once blended. 11 of 20.
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In Phase 1 of the DASH diet, followers eat mainly non-starchy vegetables, of which they can have an unlimited amount. This is accompanied by small amounts of protein such as lean meat, fish, low-fat cheese and nuts, which help you to feel fuller for longer. Phase 2 then sees the reintroduction of fruit and whole grains.
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Strawberry-Blueberry-Banana Smoothie. View Recipe. A smoothie with strawberries, blueberries and banana is delicately sweet and entirely kid-friendly, even with a boost of protein from hemp seeds. Freeze the fruits ahead of time for an extra frosty texture once blended. 13 of 16.
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The DASH diet is rich in fruits, vegetables and dairy. The diet limits red meat, fried foods and refined grains. Number Servings Serving Size DASH Recommended Foods Notes Grains 6-8 per day 1 slice of bread or ½ cup Whole wheat bread, pasta or couscous Brown rice
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The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends: Eating vegetables, fruits, and whole grains. Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils. Limiting foods that are high in saturated fat, such as fatty meats, full-fat.
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As a reference if your calorie range is set at 1,200 to 1,600 per day and you drink an entire 12-ounce soda (equal to 1.5 servings of sweets), you will only have 1.5 servings of sweets left for the entire week. On the DASH diet, one serving of sugar is equal to: 1 tablespoon sugar. 1 tablespoon jelly or jam.
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The DASH diet guidelines from the original research study specified two levels of sodium reduction. The DASH diet phase 1 limited sodium to 2300mg, or about 1 teaspoon per day. The DASH diet phase 2 further reduced sodium to 1500mg. To reach the goal of phase 2, the person should avoid all table salt and avoid adding any salt to cooking.
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By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks. Over time, your blood pressure could drop by eight to 14 points, which can make a significant difference in your health risks. Because the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure.
