Oz Magazine. Healthwise, Healthwise diet every health decision, and dash Healthwise logo are trademarks of Healthwise, Incorporated. Phase 1 has 3 sample exampke, and Phase 2 has 4 meals days. Resist the vending machine by prepping these healthy snacks ahead of time. Daily Totals: 1, calories, 62 exmpke protein, g carbohydrates, 30 g fiber, 36 g fat, 1, mg sodium. So many containers, so little time! Deli turkey slices for the meat. Dash blood pressure reading is based on two measurements called systolic and diet. You could add lettuce for the wrap and stuff with grated meals or exampke cabbage in the center.
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. Since the diet focuses on eating the right foods with the right portions, it’s also effective for short- and long-term weight loss. To regulate your blood sugar and help curb your cravings, avoid fruit and whole grains, which have a lot of natural sugar, and alcohol, which also contain sugars. This would include 1 cup of skim milk or low-fat yogurt. Avoid regular or even fat-free cheese because they are often high in sodium. Try leafy greens like lettuce and spinach or cruciferous vegetables like broccoli or cabbage. You can also eat cucumbers, squash, peppers, and tomatoes. More: Dr. Oz’s Favorite Salad Recipes You can also enjoy up to 6 ounces of lean meats, fish, and poultry a day. Aim for 4 to 5 servings of beans or lentils a week. Opt for protein-rich foods that have healthy fats, like fresh nuts and seeds, or fatty fish like salmon or mackerel. Avocados are loaded with monounsaturated fats as well as antioxidants lutein, vitamin E and beta-carotene.
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. 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 2 nutritional analysis Calories: 2, Cholesterol: mg Total fat: 72 g Sodium: 1, mg Saturated fat: 11 g Total carbohydrate: g Trans fat: 0 g Dietary fiber: 36 g Monounsaturated fat: 14 g Total sugars: g Potassium: 4, mg Protein: 95 g Calcium: 1, mg Magnesium: mg Day 2 DASH servings Grains and grain products: 7 Vegetables: 5 Fruits: 5 Dairy foods low-fat or fat-free : 3 Meats, poultry and fish: 3 Nuts, seeds and dry beans: 2 Fats and oils: 3 Sweets: 0.