DASH is an acronym for Dietary Approaches to Stop Hypertension. According to research, the DASH diet lowers the blood pressure and is healthy for the whole family. This diet includes lowfat or non-fat dairy products, along with plenty of fruits and vegetables and hole grains. Physicians often recommend the DASH diet for those with pre-hypertension or hypertension. Hypertension is commonly known as “high blood pressure.â€
Added benefits of the DASH diet include a lower risk for cancer, heart disease, kidney stones, stroke and diabetes. Generally, the DASH diet is a high fiber eating plan which is low in fat and includes health vitamins and minerals, such as potassium and magnesium. This diet is also low in sodium and rich in calcium and protein.
The DASH diet is not so different from the Mediterranean diet, they include higher quantities of heart healthy fats. The Mediterranean diet allows for small amounts of red wine. If the dieter wishes to consume red wine on the DASH diet, they must make caloric allowances for the wine. The new DASH plan does conform more to the Mediterranean diet standards and does include allowances for red wine. Simply substitute the 3 and 1/2 cup serving of the wine 1 serving of fruit.
In addition, Americans’ primary source of Vitamin D is through dairy products. Individuals in Mediterranean regions get their required Vitamin D from the sun. Vitamin D supplements may be beneficial for those who follow either diet, particularly those individuals with darker skin or who live in regions where sunlight is scarce over longer periods of time. Be sure to check with your physician before beginning a regimen of taking a Vitamin D supplement, however.
There are two versions of the DASH diet: the full 1600 calorie diet plan, and the 1200 calorie plan.
The Full 1600 Calorie DASH Plan
The full 1600 calorie per day DASH plan includes 6-7 servings of grain or grain products, 4-5 servings of fruits, 4-5 servings of vegetables, at least 2 servings of non-fat or low fat dairy products, 1 and 1/2 to 2 servings of lean meat, fish or poultry, at least 3 servings of nuts or legumes each week, and limited sweet or fatty treats, about 2-3 servings.
Sample Day’s Menu for the 1600 Calorie DASH Diet Plan
Breakfast
Fresh-Squeezed Orange Juice
Wheaties Breakfast Cereal with skim milk
Red Raspberries
Cinnamon Raisin English Muffin, lightly covered with cream cheese
Lunch
Turkey and Light Swiss Sandwich on Whole Wheat Bread
Cranberry Sauce
Minestrone Soup
Coleslaw
Snacks
Handful of Almonds
Nectarine
Dinner
Italian Bread
Olive Oil for Dipping
Grilled Salmon
Petite Red Potatoes
French Green Beans topped with Crushed Hazelnuts
Romaine Lettuce Salad with Grape Tomatoes
Olive Oil Vinaigrette Dressing
Sample Dash Diet Recipe : Berry Sundae
Recipe for Berry Sundae
1 c Light Vanilla Yogurt
1/3 c Blueberries
1/3 c Blackberries
1/3 c Strawberries, sliced
Place the Light Vanilla Yogurt into an attractive sundae dish. Cover the yogurt with the blueberries, blackberries and sliced strawberries. Enjoy!
The 1200 Calorie DASH Plan
The 1200 calorie DASH plan limits the number of sweet treats, and the dieter is allotted less servings of grains and grain products. This version of the DASH diet is still rich with fruits and vegetables.
The 1200 menu may be very similar to the 1600 calorie-per-day plan. However, 400 calories are shaved off the original plan by either limiting a snack, cutting down on portion size, or eliminating one of the higher-calorie options from the dinner menu. For example, forgo the Berry Sundae in the 1600 calorie per day menu above. In addition, do not consume the handful of almonds, and your daily caloric intake goal of 1200 calories is reached.
Sample Day’s Menu for the 1200 Calorie DASH Diet Plan
Breakfast
Whole-Wheat Bagel
1 tbsp Peanut Butter
Medium Banana
1 c Fat-Free Milk
Lunch
Turkey Sandwich
1/2 c Baby Carrots
Medium Apple
1 c Fat-Free Milk
Snack
1/2 c Fat-Free Yogurt
1/2 c Seasonal Fruit
Dinner
Baked Chicken Breast
1/2 c Brown Rice Pilaf
1/2 c Green Beans
1 c Tossed Salad
D.A.S.H. Diet Recipe: Brown Rice Pilaf Recipe
1 medium onion
1 medium green pepper
1 tbsp olive oil
1 1/4 c uncooked brown rice
2 minced garlic cloves
1 1/2 c water
1 c chicken broth, low sodium
1/2 tsp dried thyme
1/4 tsp pepper
Sauté onion and green pepper in the olive oil in a large saucepan. Add the garlic and rice and stir until the rice is browned, about 3 to 4 minutes.
Add the broth, water, thyme and pepper and bring the mixture to a boil. Reduce heat and simmer for about 35 minutes or until rice is tender. Fluff the rice with a fork and serve.
