Advertising revenue supports our not-for-profit mission. To help you get started, here are three days of menus that conform to the DASH plan. Click for more. To 8 ounces skim milk, add 1 heaping teaspoon unsweetened cocoa and 2 packets Splenda or Truvia. Mayo Clinic, Rochester, Minn. Top salad greens with veggies, beans, avocado and vinaigrette. Then you will have them when you need them for super-quick breakfasts.
This 1,calorie DASH Diet meal plan to help lower your blood pressure, lose weight and prevent diabetes. Voted the “Best Diet Overall” for eight years in a row from till by U. The original intention of the DASH Diet Dietary Approaches to Stop Hypertension was to help lower high blood pressure or hypertension, which research shows it does well. But even if you don’t have high blood pressure, you might benefit from trying the DASH Diet, as research also shows it promotes weight loss and combats diabetes, all while being easy to follow and nutritious. The focus of the DASH Diet is more about what you can eat, rather than cutting foods out, like many trendy diets do these days, such as Whole30 and the ketogenic diet, which call to eliminate certain food groups altogether. The basic idea is to load up on fruits and veggies, choose whole grains over refined, include calcium-rich dairy items, and eat modest amounts of lean meat and fish. With this week’s meal plan, we make it even easier to follow the DASH Diet with 7 days of healthy and delicious meals and snacks. Daily Totals: 1, calories, 60 g protein, g carbohydrates, 37 g fiber, 40 g fat, 1, mg sodium.
The DASH diet emphasizes foods that are lower in sodium as well as foods that are rich in potassium, magnesium and calcium — nutrients that help lower blood pressure. The DASH diet features menus with plenty of vegetables, fruits and low-fat dairy products, as well as whole grains, fish, poultry and nuts. It offers limited portions of red meats, sweets and sugary beverages. To help you get started, here are three days of menus that conform to the DASH plan. Use these menus as a basis for your own healthy meal planning. Remember that on some days, you may eat a few more or a few less servings than recommended for a particular food group. That’s generally OK, as long as the average of several days or a week is close to the recommendations. The exception is sodium. Try to stay within the daily limit for sodium as much as possible.