Dash Diet for Beginners

Th? DASH d??t ?? mainly based ?n fru?t?, vegetables, l?w-f?t ?r f?t fr?? d??r?, wh?l? grains, f??h, poultry, legumes, ?nd nut?. It recommends r?du??ng ??d?um ?nt?k?, ?w??t? (in dr?nk? ?nd foods) and red m??t. It l?m?t? ??tur?t?d and tr?n? ??tur?t?d f?t, wh?l? ?n?r????ng th? ?nt?k? ?f ??t????um, m?gn???um, protein, f?b?r ?nd nutrients thought t? h?l? ??ntr?l blood pressure. Th? NHLBI ?r?v?d?? sample ?l?n? w?th ?????f?? numb?r ?f ??rv?ng? based ?n 1600, 2000 or 2600 calories per day. H?r? ?? the sample plan for 2000 ??l?r??? d??l? - 6-8 servings ?f gr??n? or gr??n products (preferable wh?l?-gr??n) - 4-5 ??rv?ng? of fru?t? - 4-5 ??rv?ng? of v?g?t?bl?? - 2-3 ??rv?ng? ?f l?w-f?t d??r? f??d? - 2-3 ??rv?ng? of f?t? and oils - 2 or f?w?r servings ?f meat, ??ultr? or f??h With th? f?ll?w?ng w??kl? l?m?t?t??n? - 4-5 servings ?f nuts, seeds ?r dry beans - sweets ?nd f??d w?th ?dd?d ?ug?r? limited to a m?x?mum ?f 5 F?ll?w?ng th?? d??t r?qu?r?? ??m? planning ?h??d ?nd cooking. T? ???? th??, b?th the NHLBI and NIH m??nt??n lists ?f h??lth? r★★★★★★. There is ??m? ??nfl??t?ng d?t? ?b?ut th? n??d f?r low-fat d??r? f??d?, with ??m? ?tud??? ?h?w?ng b?n?f????l while ?th?r? d?tr?m?nt?l effects. El?m?nt? can be r??l???d b? ?lt?rn?t?v?? f?r th??? with ?ll?rg??? ?r l??t???-?nt?l?r?n??, ?u?h ?? l??t???-fr?? ?r?du?t? ?n?t??d ?f d??r?, and seeds ?n?t??d ?f nut?. Th?r? ?? ??m? ?v?d?n?? that r??l???ng ?n?m?l ?r?t??n? by ?l?nt-b???d proteins, such ?? nuts and seeds, reduces m?rt?l?t? r??k?. S?m? ????l? may ?t first ?x??r??n?? gas ?nd bl??t?ng due to the h?gh fiber ??nt?nt of plant foods ?u?h ?? fruits, v?g?t?bl?? and wh?l? gr??n?. Th?? can b? partially alleviated b? limiting h?gh f?b?r f??d? ?nt?k? to 1 or 2 per w??k ?n?t??ll? and progressively increasing. Th?? m?? ?l?? be ?ll?v??t?d b? ?ub?t?tut?ng ?r?t??n w?th ??rb?h?dr?t?. DASH ?n ?dd?t??n w?th a r?du?t??n ?f ??d?um ?nt?k? ?? ★★★★★★?t?d with a r?du?t??n ?f blood pressure, in b?th individuals with ?nd w?th?ut h???rt?n???n.