The DASH diet.
The DASH diet is popular for its focus on helping those with diabetes, prevention of
diabetes, and controlling high blood pressure and cholesterol. Along with many other benefits of
eating healthy, this diet focuses on weight loss eliminating processed foods with high sugar
content and controlling hunger with six meals a day rich in proteins, while focusing on reducing
sodium intake.
For the average person, a 2,000 calorie per day diet is the goal. A person following the
DASH diet should consume six to eight servings of whole grains, four or five servings of fruits
and vegetables, two to three servings of dairy, fat-free or low-fat, no more than six servings of
lean meat, including poultry and fish, one ounce at a time. Per week the diet requires only four or
five servings of nuts, seeds and legumes, two to three servings of fats and oils, and no more than
five servings of sweets per week. The ideal sodium intake is around 1500 milligrams per week as
well. Servings per type of food can vary slightly based on the calorie intake per day a person
consumes.
-Foods that should be consumed in this diet include but are not limited to eggs, bran
flakes, chicken, lettuce, tomato, yogurt, apples, tea and water.
-Foods to avoid in this diet include, but are not limited to pastries, chips, cookies, candy,
soda, and pizza.
This diet requires meat consumption to be lean and consumed in moderation. Red meat is
a type of food that people must stay away from because of the high fat content. If a person wants
