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The following DASH menus allow you to plan healthy, nutritious meals for a week. There are a variety of delicious whole foods that fill you up while fueling your body and lowering your blood pres-sure and cholesterol levels. You’ll find plenty of fruits and vegetables, fish, poultry, lean meats, beans, nuts, whole grains and low-fat dairy.
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Dec 29, 2021 · Weekly DASH menus: Provides sample daily DASH eating plan menus at 1,500 mg or 2,300 mg daily sodium levels. These menus are based on a 2,000-calorie-per-day diet, and suggested serving sizes may be adjusted if other daily calorie targets are desired. Heart-healthy recipes: Provide additional ideas for menu planning.
Aug 29, 2022 · Overall, the DASH diet is a flexible eating plan that recommends limiting sodium to 1,500mg (or at least 2,300mg) daily to promote a heart-healthy eating style. It also encourages people to choose foods low in saturated and trans fats and high in potassium, calcium, magnesium, fiber, and protein.
Apr 30, 2024 · DASH dinner recipes. These recipes help keep dinner simple and healthy after a long day: Roasted cauliflower tacos: This is a fun, healthy twist on taco Tuesday. Loaded, flavorful vegetable rice ...
May 25, 2023 · The DASH diet is rich in vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts. It limits foods that are high in saturated fat, such as fatty meats and full-fat dairy products. The DASH diet also limits salt, also called sodium, to between 1,500 and 2,300 milligrams a day.
This eating plan is rich in potassium, magnesium and calcium, as well as protein and fiber. It is low in total fat, saturated fat, and cholesterol. It is low in red meat, sweets, added sugars, and sugary beverages. The DASH eating plan is based on your calorie needs. Most moderately-active people need about 2000 calories per day.
DASH is for everyone in the family. Start with the meal plans in A Week With the DASH Eating Plan if you want to follow the menus similar to those used in the DASH trial— then make up your own using your favorite foods. In fact, your entire family can eat meals using the DASH eating plan because it can be adapted to meet varied nutritional ...
