Diets come and go, and a lot of them don’t get the best marks from people in the know, like dietitians and doctors. The DASH diet is different, though, mostly because, first and foremost, it’s a lifestyle change and not just a fad.
The National Institute of Health has two different scales when it comes to diets, one for Weight Loss Effectiveness and one for Health Usefulness. The DASH diet scores 3.3/5 in the first category and 4.5/5 in the second.
So, are you ready to learn more?
First of all, DASH stands for Dietary Approaches to Stop Hypertension and was first developed to help people struggling to control their blood pressure and hypertension. Later, scientists realized that it also helped control cholesterol, stroke, and heart failure, along with assisting with weight loss goals. Not only that, but it’s one of the best diets out there for people who are likely to develop diabetes.
Here is a list of the rules (which are really the basic components of any healthy lifestyle!):
- Drink 2 liters (67 fl oz) of water a day.
- Have 5 proportionate meals per day (8.80 oz/serving).
- Keep your daily calorie intake between 2,000-2,500 a day.
- Limit your sweets to 5x/week.
- Up your portions of cereals, seeds, beans, lean meats, and vegetables, and whole wheat bread is a must.
- Avoid soda, alcohol, tobacco, smoked or fatty foods, pickles, pastry, and canned fish or meat.
- Consume only 2-3 tsp of salt per day.
- You can indulge in up to 8 snacks during the day, but only if you really need one!
- Eat at least 7 servings of cereal, 5 servings of fruit, 5 servings of vegetables, 3 servings of animal and vegetable fats, and 2-3 servings of non-fat dairy products per day.
- Eat 5 servings of seeds, beans, or nuts every week.
- You’ll also need 7 oz of lean meat, fish, or eggs every day and remember to limit sweets to 5x per week.
And here are a few healthy infographics in case you don’t want to read through the list… (I get it, man).
Let’s get healthy!