DASH diet is a diet for people with high cholesterol level. The DASH diet eating plan has been proven to lower blood pressure in studies sponsored by the National Institutes of Health (Dietary Approaches to Stop Hypertension). The DASH diet is based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy. Type of food Number of servings for 1600 - 3100 Calorie diets Servings on a 2000 Calorie diet Grains and grain products (include at least 3 whole grain foods each day) 6 - 12 7 - 8 Fruits 4 - 6 4 - 5 Vegetables 4 - 6 4 - 5 Low fat or non fat dairy foods 2 - 4 2 - 3 Lean meats, fish, poultry 1.5 - 2.5 2 or less Nuts, seeds, and legumes 3 - 6 per week 4 - 5 per week Fats and sweets 2 - 4 limited Top 10 DASH Diet Tips Use grocery store salad bars for lots of cut up fresh vegetables. Frozen vegetables make it easy to add 2 or more servings of veggies to your meal. Double up on veggies. A serving is 1/2 cup, so a full cup makes 2 servings. Berry-licious is having fresh berries on your cereal. Nonfat fruit yogurt, artificially sweetened, makes a wonderful snack or quick breakfast. All nuts are heart healthy. Making yours salt-free boosts their DASH benefits. Some convenience foods make your DASH diet great. Look for bagged ready-to-eat cut up veggies, like baby carrots, broccoli sprigs, lettuce, cabbage slaw, broccoli slaw, cauliflower tops, etc. Make your plate colorful. Add 1 - 2 cooked vegetables and a side salad with more than just greens. Make your coffee a latte with 8 ounces of skim milk. Smoothies made with skim milk, fresh fruit, and no added sugar make a fast way to maximize the DASH potential of your diet. Avoid: salty products, like salted nuts, prickles; butter and other high fat diary products, fatty meats, alcohol and tobacco.
look at the nutritional label on the food product - if it has a shitload of salt in it dont eat it
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