Sugar-sweetened beverages like soda and fruit juiceĤ. Fatty, red meats like bacon, beef, pork, lamb and vealģ. Limited amounts of maple syrup, jelly and sorbet Foods to Avoid on the DASH Dietġ. Heart-healthy oils like olive oil, canola oil and safflower oilĩ. Legumes such as kidney beans and lentilsĨ. Nuts and seeds including almonds, walnuts, sunflower seeds, and peanut butterħ. Vegetables such as broccoli, carrots, collards, potatoes and spinachĦ. Fruits including bananas, apples, dates, grapes, oranges, peaches and strawberriesĤ. Whole grains such as oatmeal, brown rice, quinoa, and whole wheat bread and pastaģ. Lean protein such as skinless chicken and fishĢ. 20 Foods to Eat and Avoid on the DASH Diet Foods to Eat on the DASH Dietġ. It eliminates processed foods like sugary drinks and packaged snacks, limits red meat and reduces sodium intake, which are all helpful for significant weight loss. The eating plan focuses on whole foods, such as fruits and veggies, fat-free or low-fat dairy, whole grains, and lean meats including fish and poultry. The DASH diet was designed for those who want to lower their blood pressure, but it also works exceptionally well for anyone who wants to lead a healthy lifestyle and, in turn, lose weight. With the DASH diet, you’ll be avoiding high-calorie, sugary, fatty foods that can lead to high blood pressure, heart disease and stroke, and increasing your micronutrient intake due to all the fruits and vegetables. The daily DASH eating plan also recommends 6 to 8 servings of whole grains, 6 or fewer servings of meat, poultry or fish, 4 to 5 servings of fruits, 4 to 5 servings of veggies, 2 to 3 servings of low-fat or fat-free dairy and 2 to 3 servings of fats or oils. The Standard DASH Diet limits sodium consumption to 2,300 mg per day, and the Lower-Sodium DASH Diet limits sodium consumption to 1,500 mg per day. There are two DASH diet types depending on your health needs.
Dash diet meal plan full#
It’s a top diet for heart health and weight loss that involves manageable changes to your diet rather than full blown restrictions involved in fad diets. Sound like your type of eating plan? Read on to find about more about the DASH diet for weight loss! What is the DASH Diet?Īs mentioned above, the DASH diet was designed to lower blood pressure without medication, reducing your intake of sodium and filling your body with foods rich in nutrients such as potassium, calcium and magnesium. The DASH diet consists of eating healthy whole foods, low-fat dairy and lean meats, and reducing your intake of processed foods, red meat and sodium. The great thing about this eating plan is that it’s not only for people with high blood pressure, it’s a well-rounded healthy diet that can help anyone who wants to live a healthier lifestyle and lose weight. DASH stands for Dietary Approaches to Stop Hypertension, and the diet is designed to treat or prevent high blood pressure (hypertension). The DASH Diet is a healthy eating plan focused on lowering your blood pressure.
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