Dash Diet Handout

Here is a brief Dash Diet handout to help you understand the concept of the Dash Diet and the two stages of this very successful diet.

DASH stands for Dietary Approaches to Stop Hypertension. It’s one of two diets recommended by the USDA to promote health and wellness and prevent chronic diseases like high blood pressure or diabetes.

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The DASH diet is a plant-focused diet, rich in fruits and vegetables, nuts, with low-fat and non-fat dairy, lean meats, fish, and poultry, mostly whole grains, and heart healthy fats. You fill up on delicious fruits and vegetables, paired up with protein-rich foods to quench your hunger. This makes a plan that is so easy to follow.

Phase 1: Dash Diet the first Two Weeks

During the 14 days of phase 1, you will learn how to satisfy your hunger and feel fuller longer. To regulate your blood sugar and help curb your cravings, avoid fruit and whole grains, which have a lot of natural sugar, and alcohol, which also contain sugars.

You can enjoy 2-3 servings of low-fat dairy per day. This would include 1 cup of skim milk or low-fat yogurt. Avoid regular or even fat-free cheese because they are often high in sodium.

You can also enjoy up to 6 ounces of lean meats, fish and poultry a day. Aim for 4 to 5 servings of beans or lentils a week.

By avoiding starchy foods with sugar, you’re helping to regulate your blood sugar and diminish cravings. Try leafy greens like lettuce and spinach or cruciferous vegetables like broccoli or cabbage. You can also eat cucumbers, squash, peppers and tomatoes.

Opt for protein-rich foods that have healthy fats, like fresh nuts and seeds, or fatty fish like salmon or mackerel. Avocados are loaded with monounsaturated fats as well as antioxidants lutein, vitamin E and beta-carotene. Toss them in a salad along with vegetable oils, especially olive, canola and nut oils, which you can use as salad dressing.

Make sure you get the Dash Diet Handout that covers what you are allowed to eat in Phase 1.
Dash Diet Phase 1 Meal Plan

Phase 2: Dash Diet

After the first 14 days, you will continue to eat the foods from Phase 1 but re-introduce some other healthy foods that will help you continue your weight loss. Phase 2 is your life plan, so it should last forever so you can keep your blood pressure low and keep weight off.

Whole Grains: Choose from cereals, breads and pasta. Aim for 6 to 8 servings a day.

Fruit: Make fruit (fresh or frozen) a part of your diet every day. Aim for 4 to 5 servings a day.

Low-Fat Milk or Yogurt: Stick to 2 to 3 servings a day as in Phase 1.

Sugar: You can have 3 to 4 servings of sugary foods each week.

Alcohol: You can have a small glass of red wine occasionally, which represents one fruit serving.

Make sure you get the Dash Diet Handout that covers what you are allowed to eat in Phase 2.

Dash Diet Phase 2 Meal Plan