Dash Diet Food List Chart

It limits total fat trans fat and saturated fat and provides plenty of fiber potassium calcium and magnesium.

Dash diet food list chart. Chart reference dash diet food list and serving sizes. Instead it recommends specific servings of different food groups. The dash diet also limits sodium to between 1 500 and 2 300 milligrams a day. Dash is a low sodium diet that aims to improve heart health by lowering blood pressure and bad or ldl cholesterol.

Here is a complete food list including portion sizes that you can use to create a dash meal plan. What does a dash diet food chart looks like. The plan recommends portions of foods you should eat daily and weekly. By doing a dash diet it is hoped that the person s health will be better or have enough blood pressure that is needed by the body.

To know if prepared foods have sodium or fat read their food label. The dash diet features menus with plenty of vegetables fruits and low fat dairy products as well as whole grains fish poultry and nuts. The number of servings you can eat depends on how many calories you consume. The dash diet doesn t list specific foods to eat.

The list of dash diet foods allowed concentrates on limiting sodium intake consuming a variety of vegetables to attain appropriate nutrition and controlling the food amount in each meal. The dash diet is rich in grains fruits vegetables and low fat dairy products. The content of the diet food chart dash consists of several types of categories. You can see dash is the abbreviation of dietary approaches to stop hypertension.

The following list provides the types of food the diet recommends you eat along with the number of servings per day. Be sure to pick and choose the foods you enjoy eating most as this will not only help you stick the diet better but also makes it more likely to become a lifestyle change for the long haul. Reduce sodium and salt in your diet zincrease fruits vegetables and potassium rich foods zdecrease total fat saturated fat and cholesterol in your diet. The number of servings you require may vary depending on how many calories you need per day.

Look for words such as salt sodium fat hydrogenated or partially hydro genated fat. 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.