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Sample menus for the DASH diet - Mayo Clinic
DELECTABLE DINING ON THE DASH DIET This is one of the five day menu plans, created by Dr. John La Puma at Chicago’s C.H.E.F. Clinic, which are based on the DASH eating plan. The menus total about 2, calories a day – serving sizes should be increased or decreased for other calorie levels. Dr. La Puma’s recipes are given for starred items. The DASH diet features menus with plenty of vegetables, fruits and low-fat dairy products, as well as whole grains, fish, poultry and nuts. It offers limited portions of red meats, sweets and sugary beverages. Maybe you want to try the DASH diet but aren't quite sure how to incorporate DASH . 1 cup baby carrots, 2 vegetable (50 calories) 1 cup low fat soy milk, 1 dairy (90 calories) Evening Snack/Dessert (50 calories) 2 regular marshmallows, 1/2 sweets (50 calories) Nutrition analysis for the day: 1, calories, 5 grain, 3 fruit, 4 vegetable, 2 dairy, 1 .
Dash diet pdf download
Nutrition and health experts originally designed the Dietary Approaches to Stop Hypertension, or DASH eating plan, as a way to help lower blood pressure. But recent studies have also found the DASH plan to be one of the best options to prevent heart disease, stroke, diabetes and even some forms of cancer, dash diet pdf download. Research also shows the DASH plan is safe and effective for shortterm and permanent weight loss.
The authors of the U. News report found that the DASH plan is easy to follow because it does not restrict entire food groups. And because the plan focuses on fresh fruits and vegetables, controlling calories is easier than with other diet plans. The plan helps reduce the risk for serious health problems because it is low in:.
Some dash diet pdf download you might eat more sodium or fewer foods from one group than the plan suggests. Chandler Hospital. Parking Emergency Departments Albert B. Learn more Arrow Pointing Right. Health Information. What is the DASH eating plan? Use fresh poultry, fish or meat instead of canned, smoked or processed. Limit cured foods dash diet pdf download as bacon and ham, foods packed in brine, and condiments.
Cook rice or pasta without salt. Cut back on frozen dinners, dash diet pdf download, packaged mixes, and canned soups or broths. Rinse canned foods such as tuna and canned beans to remove some of the salt. Use spices instead of salt to flavor foods. Add fruit to breakfast or have it as a snack. Treat meat as one part of the whole meal, instead of the main focus.
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The Pros and Cons of the DASH Diet
, time: 5:07Dash diet pdf download
DASH Diet Calorie Adjustments Fruits 4 oz servings 6 oz servings 3 - 4 4 - 5 4 - 5 4 - 5 Vegetables 3 - 4 4 - 5 4 - 5 5 or more Low fat and nonfat. 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. 1 cup baby carrots, 2 vegetable (50 calories) 1 cup low fat soy milk, 1 dairy (90 calories) Evening Snack/Dessert (50 calories) 2 regular marshmallows, 1/2 sweets (50 calories) Nutrition analysis for the day: 1, calories, 5 grain, 3 fruit, 4 vegetable, 2 dairy, 1 .
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