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The dash diet is rich in grains fruits vegetables and low fat dairy products.
Dash diet exchange list. To know if prepared foods have sodium or fat read their food label. Dash is a low sodium diet that aims to improve heart health by lowering blood pressure and bad or ldl cholesterol. The following list provides the types of food the diet recommends you eat along with the number of servings per day. Our weeklong meal plan makes it easy to get started on the dash diet.
If you re looking to lower your blood pressure give the dash or dietary approaches to stop hypertension diet a try. In addition bread can be a major contributor of sodium so compare different brands and varieties for the best choice. Instead it recommends specific servings of different food groups. By sarah samaan.
The dash diet also limits sodium to between 1 500 and 2 300 milligrams a day. This 1 200 calorie dash diet meal plan created by a dietitian provides the nutrients you need while helping you lower your blood pressure and lose weight. The dash diet doesn t list specific foods to eat. List of foods for dash diet.
This exchange makes the fat reduction insignificant in the bigger picture. The plan recommends portions of foods you should eat daily and weekly. The daily servings for each food group has been listed below except for nuts seeds and beans which are listed according to weekly servings. About the book author.
A dash diet approved grocery list. Vegetables fat free and very low fat milk very lean protein fruits. 7 day dash diet meal plan. Reduce sodium and salt in your diet zincrease fruits vegetables and potassium rich foods zdecrease total fat saturated fat and cholesterol in your diet.
You can use the american dietetic association food exchange lists to check out serving sizes for each group of foods and to see what other food choices are available for each group of foods. This diet limits foods high in sodium cholesterol and bad fats. The number of servings you can eat depends on how many calories you consume. These servings are based on a 2 000 calorie per day diet but you may need to consume more or less than 2 000 calories per day depending on your age gender and activity level.
Look for words such as salt sodium fat hydrogenated or partially hydro genated fat. 6 to 8 servings.
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