Introduction to DASH Diet With One Week Sample Menu and Recipes
In its first ever ranking of 20 popular diets, U.S. News & World Report rated the DASH diet No. 1. The DASH diet, for Dietary Approaches to Stop Hypertension, is designed primarily to lower blood pressure rather than to reduce weightthough it helps do that too. (A study found that teen girls who adhered to the DASH diet gained less weight than other girls over 10 years.) It emphasizes fruits, veggies, whole grains, lean protein and low-fat dairy, and limits high-fat, high-calorie sweets and red meat CONTENTS (1) WHAT IS THE DASH EATING PLAN? (2) Daily Nutrient Goals Used in the DASH Studies (for a 2,100 Calorie Eating Plan) (3) WHO HELPED WITH DASH? (4) HOW DO I MAKE THE DASH? (5) HOW TO LOWER CALORIES ON THE DASH EATING PLAN (6) MAKE A DASH FOR DASH (7) TIPS TO REDUCE SALT AND SODIUM (8) REDUCING SALT AND SODIUM WHEN EATING OUT (9) COMPARE NUTRITION FACTS LABELS ON FOODS (10) HOW CAN I GET STARTED ON THE DASH EATING PLAN? (11) Getting Started (12) RECIPES AND SAMPLE MENU FOR HEART HEALTH
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