The DASH diet is not just about reducing the salt intake, but it is a proper therapeutic eating plan, aimed at lowering blood pressure, blood cholesterol, weight management and improving insulin sensitivity. Apr 3, 2018 - Two additional shortcuts that can easily be worked into a DASH diet plan are meal prepping and batch cooking—both of which are important for. The DASH diet plan is a healthy way of eating that has been thoroughly tested in several large studies. It was even tested in several trials sponsored by the National Institutes of Health. The DASH diet menu has been scientifically proven to help people lose weight, lower their blood pressure and cholesterol and even improve mood and cognitive.
Dash to a healthier you! Voted by health experts as the best overall diet three years in a row, the DASH Diet – originally developed to fight high blood pressure – is a safe and easy-to-follow eating plan that fights diseases and can even help you lose weight.
From This Episode: Dietician Marla Heller's version of the DASH Diet, from her book The DASH Diet Weight Loss Solution, is divided into two phases: Phase 1: Two Weeks to Shrink Your Waistline During the 14 days of Phase 1, you will learn how to satisfy your hunger and, as a result, feel fuller longer. To regulate your blood sugar and help curb your cravings, avoid fruit and whole grains, which have a lot of natural sugar, and alcohol, which also contain sugars. That said, you can enjoy 2-3 servings of low-fat dairy per day. This would include 1 cup of skim milk or low-fat yogurt. Avoid regular or even fat-free cheese because they are often high in sodium. By avoiding starchy foods with sugar, you’re helping to regulate your blood sugar and diminish cravings. Try leafy greens like lettuce and spinach or cruciferous vegetables like broccoli or cabbage.
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You can also eat cucumbers, squash, peppers, and tomatoes. More: You can also enjoy up to 6 ounces of lean meats, fish, and poultry a day. Aim for 4 to 5 servings of beans or lentils a week. Opt for protein-rich foods that have, like fresh nuts and seeds, or fatty fish like salmon or mackerel.
Avocados are loaded with monounsaturated fats as well as antioxidants lutein, vitamin E and beta-carotene. Toss them in a salad along with vegetable oils, especially olive, canola and nut oils, which you can use as salad dressing. More: Phase 2: Kick It Up a Notch! After the first 14 days, you will continue to eat the foods from Phase 1 but re-introduce some other healthy foods that will help you continue your weight loss. How long does Phase 2 last? It’s your life plan, so it should last forever so you can keep your blood pressure low and keep weight off. Whole Grains: Choose from cereals, breads, and pasta.
Aim for 6 to 8 servings a day. Fruit: Make fruit (fresh or frozen) a part of your diet every day. Aim for 4 to 5 servings a day. Try making these part of your diet. Low-Fat Milk or Yogurt: Stick to 2 to 3 servings a day as in Phase 1. Sugar: You can have 3 to 4 servings of sugary foods each week. Alcohol: You can have a small glass of red wine occasionally, which represents one fruit serving.
The next page has a week’s worth of meals! Phase 1 has 3 sample days, and Phase 2 has 4 sample days. Phase 1: Two Weeks to Shrink Your Waistline Day 1 Breakfast • Hard-boiled egg.
(Hint: Make several hard-boiled eggs, and peel. Store in a zipper bag in the refrigerator. Then you will have them when you need them for super-quick breakfasts. You can also find prepackaged, peeled hard-boiled eggs in some stores). • 1 or 2 slices Canadian bacon • 6 ounces tomato juice, low-sodium Midmorning Snack • 1 stick light cheese • Baby carrots More: Lunch • • Cherry tomatoes • Small side salad: dressed with Italian or oil and vinegar dressing • Strawberry Jell‑O cup, sugar-free Midafternoon Snack • 4 ounces lemon light yogurt, fat-free, artificially sweetened • 18 cashews (1 ounce by weight, 1/4 cup by volume, or small handful) Before-Dinner Snack (Optional) • Pepper strips.
(Hint: To make the strips quickly, cut off the tops and bottoms of some red, yellow, or orange bell peppers. Remove seeds and cut in half. Flatten each half and take a very sharp knife and cut along the surface, removing the membranes. Then cut into 1‑inch strips. These are great to dip into guacamole, as a chip substitute).
• 2 ounces guacamole, which is about 1/4 cup Dinner. • • 1 cup (or more) mixed carrots, broccoli, and cauliflower blend: steamed or microwaved • Salad: Romaine blend with Italian dressing • Raspberry Jell‑O cup, sugar-free More: Day 2 Breakfast • Mini-Egg Beaters Southwestern Style omelet. Spray microwave-safe dish or cup with cooking spray. Add 1/4-1/2 cup Egg Beaters Southwestern Style. Microwave on high for 1 minute. Stir, and cook an additional 15 seconds.
• 4-6 ounces tomato juice, low-sodium Midmorning Snack • 1 light cheese wedge • 6 grape tomatoes Lunch • 2-3 Turkey-Swiss roll-ups. Cheese on the outside, as the wrap. Deli turkey slices for the meat.
Add whatever condiments you like, such as mustard. You could also add lettuce as the outermost layer of the wrap. • 1/2-1 cup coleslaw • Raw snow peas or sugar snap pea pods (as much as you like) • Orange Jell‑O cup, sugar-free Midafternoon Snack • 1 stick light cheese • Baby carrots Before-Dinner Snack (Optional) • 10 peanuts in the shell (20 individual peanuts) (Hint: Shelling nuts slows you down, so you are less likely to overeat them.) Dinner. • • 1 cup broccoli • Side salad with balsamic dressing • 1-2 strawberry Jell‑O cups, sugar-free Phase 2: Kick It Up a Notch!
Dash Diet Menu Eating Plan Recipes
Day 1 Breakfast • 3/4 cup Wheaties (1 ounce by weight) • 8 ounces skim milk • 4-6 ounces strawberries or raspberries Midmorning Snack (Optional) • 1-2 light cheese wedges • Grape tomatoes Lunch • 2-3 turkey and Swiss roll-ups • Baby carrots • Small plum Midafternoon Snack • 6 ounces blueberry light yogurt • 10 cashews Before-Dinner Snack (Optional) • 10 peanuts in the shell (20 individual peanuts) Dinner • Pan-seared tilapia. Heat 1 tablespoon olive oil in a skillet over medium-high heat.
Cook about 4 minutes per side, or until the fish flakes easily with a fork. Before finishing, place about 1 pat of butter or margarine in the pan, and allow the melted butter to coat all the pieces.
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(To serve four, choose four 4‑ounce tilapia filets.) • Mango-Melon Salsa • Fresh asparagus • Strawberry Jello‑O cup, sugar-free More: Day 2 Breakfast. • Hot chocolate. To 8 ounces skim milk, add 1 heaping teaspoon unsweetened cocoa and 2 packets Splenda or Truvia. • 1-2 hard-boiled eggs • 6-8 ounces light cranberry juice. Hint: Light cranberry juice has more calories than the diet version, but you may prefer it.
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Dash Diet Menu Eating Plan For Diabetics
• 4-6 ounces strawberries Midmorning Snack (Optional) • 6 ounces key lime light yogurt, nonfat, artificially sweetened • 10 ounces almonds Lunch • Turkey and Swiss sandwich. Put 2-4 ounces turkey and a slice of reduced-fat Swiss cheese on two pieces light whole wheat bread; add lettuce, tomato, and any other veggies or condiments that you choose. • Pepper strips • Coleslaw or side salad • Raspberry Jell‑O cup, artificially sweetened Midafternoon Snack • 1 clementine orange • 1-2 light cheese wedges Before-Dinner Snack (Optional) • Pepper strips • 1/4-1/2 cup hummus Dinner • • Side salad, with Italian, oil and vinegar, or vinaigrette dressing • Fudge bar Day 3 Breakfast. • 1-3 scrambled eggs • 1 slice whole-wheat toast (light, if desired) • 1 tablespoon jelly or jam • 4-6 ounces orange juice • Latte or 8 ounces skim milk Midmorning Snack (Optional) • 4-6 ounces blueberries • 10 almonds Lunch • 2-3 Muenster cheese and roast beef roll-ups.