Dash Diet

If you’ve ever wondered what the Dash diet is all about, you should know that it stands for Dietary Approaches to Stop Hypertension. The diet consists of working towards increasing the amount of fruits, vegetables, as well as low-fat dairy products. A decrease in the consumption of meat, fish and poultry is also part of the Dash diet. Additional limitations that the diet presents include foods that are high in fat, sugar and sodium. These are all factors that can affect a dieter’s blood pressure.

Individuals considering the Dash diet should know that this approach strives to achieve a longer life, as well as sustain healthy eating patterns. Numerous health benefits can be enjoyed when following this dieting method.

How the Dash Diet Works

A dieter will increase their intake of fruits and vegetables by 8-10 servings per day, resulting in a higher concentration of phytochemicals and antioxidants within the body. For those who are not familiar with the term of phytochemical, it is a natural plant substance filled with nutrients and necessary dietary fiber. This helps to protect against an array of diseases that may plague the body. The nutrients that aid the body in blocking the toxins that can break down the body are called antioxidants.

Even though The Dash Diet was established to control blood pressure levels, this approach can be used to lose unwanted pounds. Some dieters enjoy this diet because they can eat plenty of fruits and vegetables, which naturally provide low doses of fat and calories. When using this diet to lose weight instead of controlling blood pressure, you may decrease serving sizes, as well as use salt if you wish.  

When choosing the Dash diet, one should gradually ease into this new lifestyle change. First, the dieter must increase the amount of fruits and vegetables eaten to eight per day. Serving sizes for these food items include ½ cup of juice or ½ cup of cooked vegetables. Another diet change is the increase of more low-fat dairy products. A dieter should avoid processed foods because often, fat, sodium and cholesterol are hidden throughout the food item. When considering fats, the dieter’s intake should be cut in half. This affects butter, margarine, as well as condiments. The amount of meat that is eaten should be cut in half, as well. Finally, when one is craving dessert, they should turn to a piece of fruit to ease this urge.

For Dash diet menu ideas, you will find a few suggestions:

Breakfast

Whole Wheat Bagel
2 Tablespoons of Fat-Free Cream Cheese
8 Ounces of Skim Milk
½ Cup of Applesauce
8 Ounces of Lowfat Yogurt

Lunch
2 Ounces of Sliced Roast Beef
1 Ounce of Swiss Cheese
2 Slices of Whole Wheat Bread
1 Teaspoon of Mustard
½ Cup of Grape Tomatoes
1 Apple
6 Ounces of Grape Juice

Dinner
3 Ounces of Grilled Chicken
1 Cup of Pasta
2 Tablespoons of Parmesan Cheese
1 Cup of Steamed Asparagus
1 Cup of Green Salad with Tomatoes and Carrots
Reduced Fat Dressing of Choice
8 Ounces of Skim Milk

Snacks

4 Carrot Sticks or Celery Sticks, accompanied with 2 Tablespoons of Reduced Fat Ranch Dressing

Smoothie Consisting of Berries and Bananas

¼ Cup of Unsalted Nuts and Raisins

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