Experts claim that it’s the best diet that keeps your health while helping you to lose weight.
DASH diet was mainly created to help people with high blood pressure. This diet has been ranked as the healthiest diet, and the best diet for diabetes, 7 years in a row. It is proven to improve health, lower blood pressure and cholesterol, prevent heart disease, strokes and kidney stones, reduce the risk of developing diabetes…
The expert panel of physicians assembled by US New & World Reports chose DASH as a top healthy eating plan. It is a plant-focused diet based on fruits, veggies, nuts, whole grains, lean meats, fish, low-fat and non-fat dairy and heart healthy fats. Experts claim that DASH doesn’t have a yo-yo effect.
DASH Diet Basics:
- Your daily salt intake must be 1 teaspoon
- Eat lots of fruits and veggies during the day
- Regular cereals are substituted with whole grains
- Avoid processed foods
- Eat proteins such as fish and legumes
Less active people should consume 2000 calories per day while active people should eat around 2.200 calories.
People aged 30-51 should consume 1800 calories while older than 51 must consume not more than 1600 calories.
Here are two examples of menus from the DASH diet action plan:
Example #1
Breakfast: Oatmeal with Applesauce; Whole Wheat English Muffin with Jam; Light Yogurt; Pineapple Juice
Lunch: Chicken Waldorf Salad; Dinner Roll; Baby Carrots; Nonfat Milk; Cantaloupe
Snack: Light String Cheese; Kiwi
Dinner: Roasted Chicken Breast; Baked Potato; Asparagus; Tomato Spinach Salad with Balsamic Vinaigrette; Apple Crisp Topped with Frozen Yogurt
Example #2
Breakfast: Freshly Squeezed Orange Juice; Wheaties with Skim Milk Topped with Ripe Raspberries; Cinnamon Raisin English Muffin with a Schmear of Light Cream Cheese
Lunch: Turkey and Light Swiss Cheese on Whole Wheat; Smothered with Cranberry Sauce; Topped with Romaine Lettuce Leaves; Minestrone Soup; Coleslaw
Snack: Nectarine; Handful of Almonds
Dinner: Italian Bread Dipped in Olive Oil; Grilled Salmon with Barbecue Sauce; New Petite Red Potatoes; French-style Green Beans, Dusted with Crushed Hazelnuts; Hearts of Romaine Lettuce Spiked with Grape Tomatoes; Olive Oil Vinaigrette; Very Berry Sundae (Strawberries, Blueberries, and Blackberries on Light Vanilla Frozen Yogurt).