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Find out more about the dash diet and.
Menu diet dash pdf. The menu below contains the recommended number of daily servings from each dash food group as well as a heart healthy 2 300 mg of sodium. It is rich in fruits vegetables and fat free or low fat dairy products. The number of daily servings in a food group may vary depending on your caloric needs.
Studies have found that the dash menus containing 2 300 mil ligrams of sodium can lower blood pressure and that an even lower level of sodium 1 500 milligrams can further reduce blood pressure. A week with dash. The overall goal of the dash diet short for dietary approaches to stop hypertension is to lower your consumption of sodium which aids in lowering your blood pressure.
Now that you know the details and guidelines of the dash diet phase 1 let s get on with the list of foods you can have in this diet plan. Since the diet focuses on eating the right foods with the right portions it s also effective for short and long term weight loss. This eating plan also includes whole grain products fish poultry and nuts.
Keep experimenting with the menu and the recipes to avoid the dash diet phase 1 from being monotonous. You can easily reduce the sodium in this menu to 1 500 mg by substituting some key food items which are highlighted in yellow. Just follow the tips.
For best results follow the dash eating plan and lower your intake of salt or sodium. Dash eating plan the dash eating plan is shown below for two different calorie levels. Pola diet dash adalah produk serealia dan biji bijian sebanyak 7 8 penukar per hari sayuran sebanyak 4 5 penukar per hari buah buahan 4 5 penukar per hari produk susu rendah atau tanpa lemak 2 3 penukar per hari ikan daging dan unggas tidak lebih dari 2 penukar per hari kacang kacangan 4 5 penukar per.
For recommended salt or sodium levels see page 6. All the menus are lower in sodium than what adults in the united states currently eat about 4 200 milligrams per day.
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