THE
DASH DIET
This diet has proven successful in lowering blood pressure
as effectively as medication
Results show in as little as 2 weeks
in people with moderately high blood pressure
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THE DASH DIET
is a daily combination of the following foods
DAILY
- 3 servings of non-fat or low-fat dairy products
- 4 to 5 servings of fruit
- 4 to 5 servings of vegetables
- 2 servings of 3 oz. of protein
- 7 to 8 servings of whole grain foods
WEEKLY
4 to 5 servings of
- Beans
- Nuts
- Seeds
AVOID
- Processed Foods
- Saturated Fat
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IS THE DASH DIET FOR EVERYONE?
- GLUTEN - FREE
Substitute any non-gluten grain for wheat-based foods - LACTOSE INTOLERANT
Substitute soy milk, almond milk, goat milk or rice milk but make sure these substitutes have the same amount of calcium and vitamin D as the original foods - VEGETARIAN & VEGAN
Substitutions of meat/fish/poultry can be made using any acceptable protein-rich non-animal products
♦♦♦♦♦
CAN THE DASH DIET
HELP YOU LOSE WEIGHT?
- The Dash Diet allows you to have 2,000 calories a day
- To lower your disease risks, you need to lose just ten-percent of your body weight
- To lose weight reduce your calories to 1700 - 1800 per day
♦♦♦♦♦
You must buy the book
in order to understand this diet
To substitute different foods from those in the plan
choose foods that have the same amount of
potassium, magnesium & calcium as those on the plan
The Dash Diet book helps you by listing
alternative foods that are rich in these nutrients
Do not attempt to substitute supplements
instead of foods for the required nutrients
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