Give this flat-belly diet a try! The healthy meals in this 1500-calorie diet plan are easy to make and delicious. Sample menus for the DASH diet. Sample menus for the DASH diet. Interested in following the DASH eating plan but not sure how? Here are sample menus to get you started. By Mayo Clinic Staff. Dietary Approaches to Stop Hypertension (DASH) is an eating plan to lower or control high blood pressure. 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. Maybe you want to try the DASH diet but aren't quite sure how to incorporate DASH into your own daily menus. 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. Also note that the values for nutritional information may vary according to specific brands of ingredients you use or changes you make in meal preparation. Day 1 menu. Breakfast. Decaffeinated coffee. Lunch. Spinach salad made with: 4 cups of fresh spinach leaves. Dinner. Herb- crusted baked cod, 3 ounces cooked (about 4 ounces raw)1/2 cup brown rice pilaf with vegetables. Herbal iced tea. Snack (anytime)1 cup fat- free, low- calorie yogurt. Day 1 nutritional analysis Calories: 2,0. Cholesterol: 7. 0 mg. Total fat: 7. 0 g. Sodium: 1,6. 07 mg. Saturated fat: 1. Total carbohydrate: 2. Trans fat: 0 g. Dietary fiber: 3. Monounsaturated fat: 2. Sugars: 1. 09 g. Potassium: 3,2. Protein: 9. 0 g. Calcium: 1,2. Magnesium: 3. 94 mg.
Day 1 DASH servings Grains and grain products: 7. Vegetables: 5. Fruits: 4. Dairy foods (low- fat or fat- free): 3. Meats, poultry and fish: 3. Nuts, seeds and dry beans: 2. Dash Diet Plan For 1500 Calories Per DayFats and oils: 3. Sweets: 1. April 1. What is the DASH eating plan? National Heart, Lung, and Blood Institute. Accessed Feb. 1. 0, 2. Saneei P, et al. Influence of Dietary Approaches to Stop Hypertension (DASH) diet on blood pressure: A systematic review and meta- analysis on randomized controlled trials. Nutrition, Metabolism and Cardiovascular Diseases. Your guide to lowering your blood pressure with DASH: A week with the DASH eating plan. National Heart, Lung, and Blood Institute. Accessed Feb. 1. 0, 2. The plan includes daily servings from different food groups. Dietician Marla Heller's version of the DASH Diet, from her book The DASH Diet Weight Loss Solution, is divided into two phases: Phase 1: Two Weeks to Shrink Your. Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Nutritionist Pro diet analysis (computer program). Stafford, Texas: Axxya Systems; 2. Accessed Feb. 1. 0, 2. See more In- depth. Following the DASH Eating Plan. The DASH eating plan is easy to follow using common foods available in your grocery store. The plan includes daily servings from different food groups. The number of servings you should have depends on your daily calorie (energy) needs. To figure out your calorie needs, you need to consider your age and physical activity level. If you want to maintain your current weight, you should eat only as many calories as you burn by being physically active. This is called energy balance. Are you sedentary, moderately active, or active? Sedentary means that you do only light physical activity as part of your typical daily routine. Moderately active means that you do physical activity equal to walking about 1. Active means that you do physical activity equal to walking more than 3 miles per day at 3 to 4 miles per hour, plus light physical activity. Use the chart below to estimate your daily calorie needs. Daily Calorie Needs for Women. Age (years)Calories Needed for Sedentary Activity Level. Calories Needed for Moderately Active Activity Level. Calories Needed for Active Activity Level. Daily Calorie Needs for Men. Age (years)Calories Needed for Sedentary Activity Level. Calories Needed for Moderately Active Activity Level. Calories Needed for Active Activity Level. After figuring out your daily calorie needs, go to the table below and find the closest calorie level to yours. This table estimates the number of servings from each food group that you should have. Serving quantities are per day, unless otherwise noted. DASH Eating Plan—Number of Food Servings by Calorie Level. Food Group. 1,2. 00. Cal. 1,4. 00. Cal. Cal. 1,8. 00. Cal. Cal. 2,6. 00. Cal. Cal. Grainsa. 4–5. Vegetables. 3–4. 3–4. Fruits. 3–4. 44. 4–5. Fat- free or low- fat dairy productsb. Lean meats, poultry, and fish. Nuts, seeds, and legumes. Fats and oilsc. 11. Sweets and added sugars. For lactose intolerance, try either lactase enzyme pills with dairy products or lactose- free or lactose- reduced milk. Fat content changes the serving amount for fats and oils. For example, 1 Tbsp regular salad dressing = one serving; 1 Tbsp low- fat dressing = one- half serving; 1 Tbsp fat- free dressing = zero servings. The DASH eating plan has a sodium limit of either 2,3. DASH Eating Plan—Serving Sizes, Examples, and Significance. Food Group. Serving Sizes. Examples and Notes. Significance of Each Food Group to the DASH Eating Plan. Grainsa. 1 slice bread. Serving sizes vary between . Check the product's Nutrition Facts label. For lactose intolerance, try either lactase enzyme pills with dairy products or lactose- free or lactose- reduced milk. Fat content changes the serving amount for fats and oils. For example, 1 Tbsp regular salad dressing = one serving; 1 Tbsp low- fat dressing = one- half serving; 1 Tbsp fat- free dressing = zero servings.
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