The DASH diet is shown as one of the best continuous nutrition programs. This diet; It focuses on the consumption of fruits and vegetables, lean proteins and whole grains. Besides; The consumption of foods containing added sugar and sodium is reduced.
The DASH diet was developed to help lower the blood pressure of the American people. However, when done regularly, it can promote a healthy weight loss and provide other health benefits to the body. However, there is no perfect diet for everyone. Therefore, it is recommended to consider the pros and cons of this diet plan thoroughly before starting a diet.
What is the Dash Diet? What is the expandation of this?
DASH diet is short for “Dietary Approaches To Stop Hypertension” in English. It means “dietary approaches to stop high blood pressure”.
As the name suggests, this diet is designed to treat and help prevent high blood pressure. In this respect, it is a lifelong diet. DASH diet, National Health in America
It was developed by the institute to treat and prevent high blood pressure without the need for medication.
To reduce sodium and added sugar in your diet; It allows you to eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium. With this diet, you can experience an improvement in your blood pressure in just 2 weeks. Over time, you may experience significant differences in your blood pressure, which can make a significant difference in your health risks.
Since the DASH diet is a healthy nutrition program, it provides various health benefits as well as blood pressure. Especially; It may be beneficial for preventing osteoporosis, cancer, heart disease, stroke and diabetes.
How is the Dash Diet Done?
DASH diet; Contains many fruits and vegetables, whole grains and low-fat dairy products. Also; some fish, poultry and legumes are also included. Small amounts of nuts and seeds can also be consumed several times a week.
Small amounts of red meat, sweets and fats can be consumed in this diet plan. The consumption of saturated fat, trans fat and total fat is very low. Recommended portions for different food groups on a DASH diet based on a 2000 calorie intake per day are as follows:
Cereals (6-8 servings a day)
Bread, bulgur, rice and pasta are included in this group. 1 portion of cereal samples; There is 1 slice of whole wheat bread, cup of boiled rice or pasta.
This diet focuses on whole grains. Because these foods contain more fiber and nutrients than refined grains.
For example; Brown rice should be used instead of white rice, whole wheat pasta instead of normal pasta and whole grain bread should be used instead of white bread. Grains naturally have lower fat content.
Vegetables (4-5 servings a day)
Tomatoes, carrots, broccoli, sweet potatoes, greens, and other vegetables are packed with fiber, vitamins and minerals like potassium and magnesium. Examples of 1 serving include; 1 cup raw green leafy vegetables or ½ cup chopped or boiled vegetables.
Fresh and frozen vegetables are both good choices. If you are going to buy canned or frozen, you should choose low-sodium and salt-free versions. It is better to eat fresh vegetables in season rather than frozen or canned.
Fruits (4-5 servings a day)
Fruits need very little preparation to be a part of a snack or meal. Like vegetables; They are rich in fiber, potassium and magnesium and are generally low in fat. But here,
Coconut fruit can be cited as an exception.
Examples of 1 serving include; It consists of 1 medium fruit, cup of chopped fruit, 100 g of fresh fruit or 120 ml of fresh fruit juice. Fruits can be consumed with meals as a snack or as a snack with low-fat yogurt.
Dairy products (2-3 servings a day)
Milk, cheese, yogurt, and other dairy products are good sources of vitamin D, protein and calcium. But; Make sure you choose low-fat and low-fat dairy products. Otherwise, your fat intake may be high. If you prefer home yoghurt, you should not consume the cream part of yoghurt. Examples of 1 serving include; It includes 1 glass of skim milk, 1 glass of low-fat yogurt, 1 glass of kefir, 2 glasses of homemade buttermilk, 30 grams of feta cheese or 40 grams of curd cheese.
Lean meat, chicken and fish (Less than 200 grams per day)
Meat products are good sources of protein, iron, zinc and B vitamins. In this nutrition program, it is recommended to prefer lean ones and not exceed 200 grams per day. Limiting meat intake will increase the amount of vegetables consumed daily. In fish selection; Heart-friendly fish such as salmon and tuna should be preferred. This type of fish is rich in omega-3 fatty acids.
Nuts, seeds and legumes (4-5 servings a week)
Fats and oils (2-3 servings a day)
Sugary foods (less than 4 servings a week)
Dash Diet Prohibitions
There are foods and drinks that should be avoided while on the DASH diet. Among them; High-sugar and high-fat snacks and the following:
- Salted peanuts
- Acidic and carbonated drinks
- Sugary drinks
- Packaged snacks
- Prepackaged pasta and noodles
- Salad dressings
Dash Diet Sample Menu
A typical daily DASH diet sample menu might look like this:
Oat bowl prepared with 1 glass of semi-skimmed milk, 3 tablespoons of oatmeal, 1 walnut kernel, ½ chopped apple and powdered cinnamon
Pieces of banana
Lots of green salad
120-150 g grilled chicken breast or meatballs
4 tablespoons whole wheat pasta or bulgur pilaf
2 slices of pineapple or 1 medium pear
1 serving of vegetable meal
200 g cream-free homemade yogurt
25 grams of whole wheat bread
Dinner on the DASH Diet
Keep dinner simple on the Dash diet so that nighttime digestion is easier and your stomach feel light. Focus on healthy and delicious vegetable recipes. Don’t forget to add a protein and nutrients from the whole grain group.
Boiled chicken with brown rice prepared with onions and spices
Grilled salmon on a bed of spinach
Vegetable dishes with olive oil
Buckwheat salad with pomegranate
Salad with curd cheese, lots of greens and olive oil added
Physical Activity Matters!
Walking every day after dinner is important to stay physically active. The more active a person is and the more they exercise, the more vigorous their body feels. As you exercise, more blood and oxygen enter.
For blood pressure and weight loss, it is important to be physically active, regularly walk, swim, and cycle. However, the exercise routine should also include some strength training. Building more muscle with weight and strength training has the best effect on boosting metabolism and weight loss.