Home
Healthy Eating Healthy Weight Loss
Healthy Diet
Healthy Eating
Healthy Recipes
Heart Healthy
Healthy Eating Tips
Best Diet Plan
DASH Diet
Green Tea
Healthy Snacks
Antioxidants
Atkins Diet Lies
Weight Loss Tips
Diabetic Diet Diabetic Diet
Diabetic Recipes
Glycemic Index
Quick Easy Recipes Slow Cooker
Pressure Cooker
Simple Recipes
Healthy Eating Blog
Cheap Recipes
Hamburger
Meat & Potatoes Easy Recipes
Potato Recipes
Chicken Recipes
Special Recipes Restaurant Recipes
Unique Recipes
Other Recipes Perfect Coffee
Barbecue Recipes
Mix Drink Recipes
Dessert Recipes
All Others Home Coffee Maker
Crockpot Blog
Nutritional Info
Fish Recipes
Cook Like a Chef
Cholesterol
Add Your Link
Your Comments
Recipe Links
Privacy Policy
Recipe Newsletter
Pot Roast Recipe
Hamburger Pie

Dash Diet - Key to Healthier Eating

Dash Diet Eating Plan

A study was done that indicated that elevated blood pressures were reduced by an eating plan that puts an emphasis on eating fruits, vegetables, and low fat dairy foods. It also includes food that is low in saturated fat, total fat, and cholesterol.

It's easy to adapt to a dash diet if you follow simple rules.

Change to a dash diet gradually.

 If you now eat one or two vegetables a day, try adding a serving at lunch and another at dinner.
 If fruit is not currently in your diet or you have only juice at breakfast, add a serving to your meals or try it as a snack.
 Cut your serving of butter, margarine, or salad dressing to half what you do now.
 Try low fat or fat free condiments, such as fat free salad dressings.
 Gradually increase your intake of dairy products to three servings per day. For example, drink milk with lunch or dinner rather than soda, alcohol, or sugar-sweetened tea. Choose low fat (1 percent) or fat free (skim) dairy products to reduce total fat intake.

A dash diet also means you treat meat as one part of the whole meal, instead of the main focus.

 Buy less meat. If it's not there, you won't eat it. I've found simply eating 1 serving of meat rather than 2 has cut my cholesterol numbers dramatically.
 Limit meat to 6 ounces a day (two servings). Three to four ounces is about the size of a deck of cards.
 If you now eat large portions of meat, cut them back gradually--by a half or a third at each meal. Not as hard as it sounds and this is coming from a meat lover!
 Include two or more vegetarian-style (meatless) meals each week.
 Increase your servings of vegetables, rice, pasta, and dry beans. Try casseroles and pasta, and stir-fry dishes, having less meat and more vegetables, grains, and dry beans.

Use fruits or low fat foods as desserts and snacks.

 Fruits and low fat foods offer great taste and variety. Use fruits canned in their own juice. Fresh fruits require little or no preparation. Dried fruits are easy to carry with you.
 Try these snack ideas:
  • unsalted pretzels or nuts mixed with raisins
  • graham crackers
  • low fat and fat free yogurt and frozen yogurt
  • plain popcorn with no salt or butter added
  • and raw vegetables.


 

Healthy Eating Resources

Diabetic Corner

My wife was a diabetic for over 40 years until she received a pancreas transplant recently. Healthy food has always been something we strived for and, of course, our menu had to be planned around her needs.

Diabetic Diet

Diabetic Recipes

Glycexic Index

Healthy Eating Corner

Healthy Weight Loss

Healthy Diet

Healthy Recipes

The CopyCat Cookbooks