DASH Diet – Balanced, Healthy and Sustainable

by | Oct 4, 2020 | Nutrition | 0 comments

Dash diet

When discussing the effectiveness of a diet, the first question is usually about how many kilograms will I lose and how long will it take.

Every diet fan should go through a phase of waiting for miracles, losing weight and recovering quickly, to understand that the health effects of the diet and its ability or inability to provide the body with all the nutrients must not be ignored.

The most popular diets in the world are foremost healthy. This is also the DASH diet, which ranks first in the US News & World Report rating chart this year. They involve competent nutrition experts in the evaluation of diets when creating a rating.

Diverse and Satisfactory

The DASH diet is recognized as the most healthy for health and the most recommended for people with diabetes, but from the point of view of heart health it is ranked third among the 35 most popular, from the point of view of compliance – seventh, and from the point of view of weight loss – twelfth.

The DASH diet focuses on whole grains, fruits, vegetables and skimmed milk products; moderate doses include fish, poultry and legumes, but tiny amounts of red meat, sweets and fats.

It provides a sufficiently varied and hearty diet; it is not forbidden to drink coffee and small amounts of alcohol; diet does not require an immediate radical change of menu.

The full name of the DASH diet is Dietary Approaches to Stop Hypertension, which means stopping hypertension or high blood pressure with the help of a diet. It helps treat and prevent arterial hypertension.


For Normal Blood Pressure

Unlike the one-day fashion diets, DASH is a science-based nutrition system, research into its development began in the first half of the 1990s in collaboration with reputable US medical research centers.

This diet helps to reduce the risk of hypertension and, if carefully followed for a long time, also lowers blood pressure. Following the DASH principles, we reduce dietary sodium intake, while providing the potassium, calcium and magnesium and eating a varied and healthy diet.

This diet has been beneficial for the prevention of osteoporosis, cancer, cardiovascular disease and diabetes.

And while losing weight is not the primary goal of DASH, it is about giving up unhealthy snacks, so those who follow this diet often also reduce their body mass index.

It is important to limit salt intake

It Is Important To Limit Salt Intake

  • The DASH diet includes products that are naturally low in sodium;
  • The salt container should be out of Your reach;
  • You must choose spices or spice mixtures without salt;
  • No need to add salt when cooking rice, pasta, groats, etc;
  • Canned vegetables should be rinsed under the tap before eating to remove excess salt;
  • To make the dish without salt stale, you need to add a variety of spices.

Other suggestions

Dietary changes can be made gradually, gradually eating more fruits, vegetables and whole grains.

If a person is accustomed to rewarding or comforting himself with something tasty, it is advisable to change this system and instead, for example, buy yourself a nice book, go to the movies with friends or take time for some other pleasant pastime that is not related to eating.

What To Eat On A DASH Diet

The amount of products is intended for an adult who consumes about 2000 kcal per day; it is given in nominal doses, each corresponding to about 30 grams.

Cereals: 6-8 servings per day

  • Bread, groats, flakes, rice, pasta, etc.
  • Dosage examples: one slice of wholemeal bread; half a glass of cooked groats, rice or pasta.
  • Recommended: Choose whole grains because they have more fiber and a richer range of nutrients than refined cereals.
  • Not recommended: spread on bread or add butter to porridge, add sour cream, cheese, fatty sauces.

Vegetables: 4-5 servings a day

  • Tomatoes, carrots, broccoli, green leafy vegetables (spinach, lettuce, kale, chard, etc.) and others, fresh, frozen or preserved.
  • Dosage examples: half a glass of sliced fresh or cooked vegetables; one glass of chopped green leafy vegetables.
  • It is recommended to: cook vegetables creatively, use them not only as an accompaniment to meat or fish, but also as a main course; combined with cereal products such as brown rice.
  • Not recommended: use canned vegetables that are high in salt.

Fruit: 4-5 servings per day

  • A wide variety of fruits are suitable, preferably fresh, but can also be used frozen and canned.
  • Dosage examples: one medium-sized apple; half a glass of sliced fruit; 120 ml of fruit juice.
  • It is recommended to: eat one fruit at each meal and another one – as a snack; combine fresh fruit with lean yogurt; if possible eat fruit with whole peel.
  • Not recommended: drink fruit juice with added sugar.

Dairy products: 2-3 servings per day

  • Milk, kefir, yogurt, cottage cheese, cheese, etc.
  • Dosage examples: one glass of skimmed milk; one glass of skim milk yogurt; 30 g of cheese.
  • Recommended: combine dairy products with fruit.
  • Not recommended: choose fatty dairy products and eat a lot of cheese, because even a low-fat cheese is high in sodium.

Meat, poultry, fish, eggs: up to 6 servings per day

  • Lean meat, skinless poultry, a wide variety of fish and seafood, chicken and quail eggs, etc.
  • Dosage examples: 30 g skinless boiled chicken; 30 g of seafood or lean meat; one egg.
  • Recommended: choose fish rich in omega 3 fatty acids – salmon, herring, tuna, etc .; cook lean meat and poultry, bake in the oven or grill.
  • Not recommended: fry these products in fat.

Fat: 2-3 servings per day

  • Various vegetable oils, margarine, milk fat
  • Dosage examples: one teaspoon of margarine, one tablespoon of mayonnaise.
  • Recommended: Eat 27% of your required calories from fat, mostly using healthy unsaturated fats.
  • Only 6% may be saturated fat, so the consumption of meat, whole milk, cheese, butter, cream, rendered fats, and palm and coconut oil should be limited.
  • Not recommended: trans fats, which are often present in biscuits and other confectionery products and in various finished products. To avoid them, the information on the product packaging must be carefully researched.

Nuts, seeds, legumes: 4-5 doses per week

  • Almonds, walnuts, sunflower seeds, beans, peas, lentils, soy products, etc.
  • Dosage examples: 30 g nuts; two teaspoons of seeds, half a glass of boiled beans or peas.
  • It is recommended to: add nuts and seeds in small doses to salads, porridges, stews; part of
  • replace your usual portions of meat with tofu, which also contains the amino acids your body needs.
  • Not recommended: eat nuts too much because they are rich in calories.

Sweets: 5 servings a week, but better even less

  • The creators of the DASH diet admit that you do not need to completely deny yourself sweets, but you should consume them very little.
  • Dosage examples: one tablespoon of sugar or jam; one glass of lemonade.
  • Recommended: choose sweets that do not contain fat or contain very little. If you really want, you can use products with artificial sweeteners in small quantities with caution.
  • Not recommended: add sugar to drinks and foods.

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