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[PDF File]DASH Shopping List
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DASH meals and snacks. Review your weekly meal planner and favorite recipes and determine what you will need to have on hand for the week. Fruit (fresh) Apples Apricots Bananas Berries: strawberries, blueberries, raspberries or blackberries Cherries Citrus: grapefruit, oranges or tangerines Dates Figs Grapes Kiwi fruit Lemons or limes Mango

[PDF File]DASH Eating Plan - Veterans Affairs
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DASH Eating Plan The Dietary Approaches to Stop Hypertension (DASH) eating plan is a way of eating that helps lower high blood pressure. It is low in total fat, saturated fat, and cholesterol. It is rich in fruits, vegetables, and fat free or low fat dairy products. This eating plan also includes whole grain products, fish, poultry and nuts.

[PDF File]YOUR GUIDE TO Lowering Your Blood Pressure With DASH
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a complimentary copy of the DASH Diet or Diet Eating Plan. Pennington Biomedical was a key contributor to the DASH studies, leading to the creation of this eating plan, a guide to lowering blood pressure and promoting better health. In 2012, U. S. News and World Report selected DASH as the #1 best diet in America. The research that supported the

[PDF File]30-DAY MEAL PLAN
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CALENDARS The 30-Day Meal Plan in a Nutshell provides a quick overview of your meals for the next 30 days. The weekly calendars provide a detailed break-down of your daily meals. They include recipes, coded (r), and some have suggested foods to go alongside them, coded (s). Almost all of the proteins and many of the sides will have a recipe ...

[PDF File]DASH DIET PLAN
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Eat 4-5 servings a day. CHOOSE • All fruits and fruit juices • Low-sodium, salt-free vegetable juices Eat 3 servings a day. CHOOSE • Milk: reduced-fat, low-fat, fat-free, chocolate, powdered, evaporated • Yogurt: low fat or frozen DO NOT CHOOSE • Buttermilk • Instant hot chocolate/cocoa mixes • Malted milk Eat 4-5 servings a day ...

[PDF File]Meal Planning Guide 1800 Calorie
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Eat up to 3 servings per day of the free foods with a serving size noted without counting the calories. Choices listed without a serving size noted can be eaten as much as you like. To help fight hunger and cravings spread servings of these foods throughout the day. ♦ Foods marked with ♦ contain 480 mg or more of sodium per serving.

[PDF File]5 Days of Dash: 15 Meals to Help Ease the Pressure
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DELECTABLE DINING ON THE DASH DIET This is one of the five day menu plans, created by Dr. John La Puma at Chicago’s C.H.E.F. Clinic, which are based on the DASH eating plan. The menus total about 2,000 calories a day – serving sizes should be increased or decreased for other calorie levels. Dr. La Puma’s recipes are given for starred items.

[PDF File]Diabetes: Meal plan Ideas 1200 calories per day
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1 poached egg . 1 tsp margarine . 1 C non-fat milk (12) Total: 40g Carbs ½ large cinnamon raisin bagel (36g) 2 Tbsp whipped low fat cream cheese

[PDF File]Your Guide to Lowering Your Blood Pressure with DASH
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to follow the DASH eating plan and reduce the amount of sodium you consume. It offers tips on how to start and stay on the eating plan, as well as a week of menus and some recipes. The menus and recipes are given for two levels of daily sodium consumption— 2,300 and 1,500 milligrams per day. Twenty-three hundred

[PDF File]DASH Diet Calorie Adjustments
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DASH Diet Calorie Adjustments 1200 1600 2000 2400 Fruits 4 oz servings 6 oz servings 3 - 4 4 - 5 4 - 5 4 - 5 Vegetables 3 - 4 4 - 5 4 - 5 5 or more Low fat and nonfat ...

[PDF File]A Week With the DASH Eating Plan
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TOTAL SODIUM (MG) FOR DAY 2 2,035. Total nutrients per day2,027 calories, 64 g total fat, 28% calories from fat, 13 g saturated fat, 6% calories from saturated fat, 114 mg cholesterol, 2,035 mg sodium, 288 g carbohydrate, 99 g protein, 1,370 mg calcium, 535 mg magnesium, 4,715 mg potassium, 34 g fiber. The DASH Eating Plan is a heart healthy ...

[PDF File]THE DASH DIET - Veterans Affairs
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THE DASH DIET . DASH stands for Dietary Approaches to Stop Hypertension.[1] First introduced in 1997, it is a diet promoted by the National Institute of Health’s National Heart, Lung, and Blood Institute (NHBLI) for reducing blood pressure. Since its introduction, it has shown promise in multiple studies.

[PDF File]Meal Planning Guide 1200 Calorie
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Eat up to 3 servings per day of the free foods with a serving size noted without counting the calories. Choices listed without a serving size noted can be eaten as much as you like. To help fight hunger and cravings spread servings of these foods throughout the day. ♦ Foods marked with ♦ contain 480 mg or more of sodium per serving.

28 day dash diet printable