When you reduce your intake of sodium and follow the DASH diet sample menus, you can see results in as little as two weeks. To see how the form looks completed, check the menus that start on page 10. Portion sizes are different for everyone, so whats right for someone else might not be right. So there is a great deal of room for improvement. The amount of food you eat is important for diabetes management. Breakfast- 1 serving of wheat squares cereal with 1 cup of non-fat milk and blueberries. Dinner- 1 serving of stir-fried veggies with cup of brown rice. The DASH diet outline how many servings are needed each day from various food groups, based on calorie levels. Instead it recommends specific servings of. The average woman consumes 3300 milligrams daily. Snack- 1 cup of non-fat yogurt with strawberries. The DASH diet itself is a compromise, designed to provide the blood pressure-reducing benefits of healthy vegetarian and vegan diets in an eating plan designed to be acceptable to a broad range of people. The regular DASH diet encourages no more than one teaspoon of salt and doesnt list specific foods to eat. The average man in the United States consumes 4200 milligrams of salt per day. You will lower your blood pressure by reducing your salt intake. CHOOSE Milk: reduced-fat, low-fat, fat-free, chocolate, powdered, evaporated Yogurt: low fat or frozen DO NOT CHOOSE Buttermilk Instant hot chocolate/cocoa mixes Malted milk Eat 4-5 servings a day. It is recommended that this be level is the one that people should try to achieve. CHOOSE All fruits and fruit juices Low-sodium, salt-free vegetable juices Eat 3 servings a day. According to the Institute of Medicine this amount is an adequate intake level. This is the highest acceptable level of daily salt consumption as determined by National High Blood Pressure Education Program.ġ500 milligrams is the second level of daily salt consumption.
Foods high in saturated fats such as full- fat dairy, fatty meals, tropical oils, and most packaged snacks.
The DASH diet emphasizes foods high in calcium, potassium, and magnesium, and fiber, which, when combined, help lower blood pressure. This is not just a traditional low-salt diet. By following this diet and reducing your salt intake you will be able to lower your high blood pressure or prevent high blood pressure in the future.ĭASH diet sample menus are created with two safe levels of salt consumption. The DASH diet helps you eat nutritious foods. DASH is an acronym for Dietary Approaches to Stop Hypertension.
0 kommentar(er)
