DASH Diet and Mediterranean

Dietary Approaches to Stop Hypertension. A.K.A, the “DASH” diet.

What the DASH diet doesn’t do? – this is not a weight loss diet (such as the Keto diet). However, the 2018 U.S News and World Reports “Best Diets Rankings” placed the DASH Diet as #1 out of 40 other diets evaluated by a panel of experts.

DASH Diet Food

Some major factors in the rankings are – long and short term weight loss, easy to follow, and overall health benefits.

Director Kathy McManus – Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital states; “it has all the attributes of a diet that promotes overall health”

 

What do you eat on the DASH diet?

Grains:6 to 8 servings a day
Vegetables:4 to 5 servings a day
Fruits:4 to 5 servings a day
Dairy:2 to 3 servings a day
Lean meat, poultry and fish:6 servings or fewer a day
Nuts, seeds and legumes:4 to 5 servings a week
Fats and oils:2 to 3 servings a day
Sweets:5 servings or fewer a week

 

What is not allowed on the DASH diet?

CandyPastriesCheese
CookiesSnacksCold cuts and cured meats
ChipsMeat dishesBreads and rolls
Salted nutsPizzaSandwiches
SodasSoupsSauces and gravies
Sugary beveragesSalad dressingsSoups

Is the DASH Diet for Weight Loss?

The answer is no. With any diet if someone cuts calorie intake and increases exercise the result will be weight loss. The DASH diet improves overall health with notable benefits in regard to lower blood pressure. Which in some cases my help someone move away from medications that treat hypertension and high blood pressure.

 

What does a person have to do on the DASH diet?

  • One reason the DASH diet is preferable over other diets is its ease of use. Simply use the foods mentioned here and limit salt.

DASH Diet Menu Plan – Free Download

BreakfastBreakfast
Oatmeal with ApplesauceFreshly Squeezed Orange Juice
Whole Wheat English Muffin with JamWheaties® with Skim Milk Topped with Ripe Raspberries
Light YogurtCinnamon Raisin English Muffin with a Schmear of Light Cream Cheese
Pineapple Juice
Lunch
LunchTurkey and Light Swiss Cheese on Whole Wheat, Smothered with Cranberry Sauce,
Chicken Waldorf SaladTopped with Romaine Lettuce Leaves
Dinner RollMinestrone Soup
Baby CarrotsColeslaw
Nonfat Milk
CantaloupeSnack
Nectarine
SnackHandful of Almonds
Light String Cheese
KiwiDinner
Italian Bread Dipped in Olive Oil
DinnerGrilled Salmon with Barbecue Sauce
Roasted Chicken BreastNew Petite Red Potatoes
Baked PotatoFrench-style Green Beans, Dusted with Crushed Hazelnuts
AsparagusHearts of Romaine Lettuce Spiked with Grape Tomatoes, Olive Oil Vinaigrette
Tomato Spinach Salad with Balsamic VinaigretteVery Berry Sundae
Apple Crisp Topped with Frozen Yogurt(Strawberries, Blueberries, and Blackberries on Light Vanilla Frozen Yogurt)

DASH Diet Food List – Free Download

Fruits & Vegetables: 
ApplesSalmon
ArtichokesShrimp
BananasBread & Grains:
BerriesBarley
Bell PeppersBrown Rice
BroccoliOats (some)
CabbageWhole Wheat Bread
CarrotsWhole Wheat Tortillas
CauliflowerWhole Wheat Pasta
CornWhole Grain Cereal
GrapesWild Rice
Green BeansNuts & Seeds:
Lemons & LimesAlmonds
MushroomsCashews
LettucePeanuts
OnionsPecans
PearsPumpkin Seeds
PineappleWalnuts
PotatoesDairy:
RaisinsReduced-fat Cheeses
SproutsCottage Cheese
SquashFat-Free Milk
Meat & Seafood:Margarine
BeefSour Cream
ChickenFat-Free Yogurt
Turkey
Eggs
Fish

DASH Diet and Mediterranean

Do you have anything to add? Let me know your thoughts!

What the DASH Diet – Does Not Do

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