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3 month weight loss. Whole grains 1 slice multi grain bread plus 1 small serving brown rice 5 oz. The dash diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure such as potassium calcium and magnesium. 68 servings per day.
Including fat free or low fat dairy products fish poultry beans nuts and vegetable oils. Examples of whole grains include whole wheat or whole grain breads whole grain. Snack anytime 1 cup fat free low calorie yogurt 4 vanilla wafers.
A typical 1600 calorie dash diet menu plan would include the following. The dash diet plan was developed to lower blood pressure without medication in research sponsored by the national institutes of health. 45 servings per day.
Lean meat poultry or fish the size of 1 playing. 2 cups of vegetables 2 servings of fruit 2 servings of low fatfat free dairy products 6 oz. What to eat on the diet whole grains.
The dash eating plan requires no special foods and instead provides daily and weekly nutritional goals.
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