The Reason Why Doctors Are Calling The New DASH Diet The Best One For Your Health

4The biggest advantage of the DASH Diet

The biggest advantage of the DASH diet is that it was invented for people who have to diet the major part of their lives and as such will not have to fight off food cravings, be mindful of calculations and at the same time be allowed to eat various foods that one likes providing the rules of the DASH diet are met. This diet concerns itself with the quality of food rather than the quantity of food.

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5The basic principles of the Dash Diet

• Liquids: at least 2 liters per day and not sugary fruit juices and carbonated beverages.
• Meals: 5 meals a day with one serving not more than 215 gms
• Calories: daily calorie intake 2000-2500 kcal
• Sweets: not more than 5 servings per week (honey or jam, marmalade etc)
• What to avoid completely: Alcohol, tobacco, smoked and fatty food, pickles, pastries, canned fish and meat
• Snacks: maximum 8 BITE SIZED snacks a day only if hungry
• What to reduce: salt (max 2-3 tsp a day)
• What to include: whole wheat bread

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6What a typical DASH diet looks like

The following is an example of a daily dash diet that advises what is permissible where the maximum amounts are recommended. It does not mean you have to eat the maximum amounts but according to your appetite.

• 6-8 servings of healthy grains per day (eg: 1 serving=1/2 cup oatmeal or1-2 slice of whole grain bread or 1 oz cereal or ½ cup cooked pasta or rice.)
• 6 or less servings of fish, poultry or meat or .2 kg of lean meat or fish and eggs
• 4-5 servings of fruit per day (1 serving =1/4 cup dried fruit or 1 piece of fresh fruit)
• 2-3 low fat/fat free dairy products per day (eg 1 serving =50g of cheese)
• 2-3 servings of healthy fats and oils per day (Eg: 1 tsp olive oil = 1 serving)
• 4-5 servings of nuts, seeds, dry beans and peas per week (1 serving = 40g)
• 5 or less servings of sweets allowed per week (honey or jam 1 tsp)
• 2,300 mg of sodium (sodium infused foods) allowed per day including 2-3 tsp of salt
• 2 liters fluid per day (water/green tea/fresh juices)

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7What to avoid in the DASH Diet

• Fatty foods, processed meats, fatty meat, canned fish etc
• Candies, cookies, sweets, pastries
• Canned meat, salami, cold cuts, smoked food
• Fast food like burgers, pizzas and fries
• Alcohol and cigarettes

The best way to give up such foods is to take it one step at a time by giving them up slowly and soon you’ll find you won’t wasn’t them so much.

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