Table of ContentsI.   The DASH DietII. Sample MenuIII.   Recipes
DASH Diet : 100 Recipesby Sarah SmithSmashwords EditionCopyright 2010 Sarah SmithThe DASH Diet diet plan was created by Na...
DISCLAIMERThis is written as a source of information only. This is intended to supplement, notsubstitute, the intervention...
I. The DASH DietKey Points      Eating more fruits, vegetables, and low-fat dairy foods      Cutting back on foods that ...
DescriptionDASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a lifelongapproach to healthy eating ...
End of this Sample book.Enjoyed the sample?Buy Nowhttp://www.lulu.com/spotlight/SarahSmith
DASH Diet : 100 Recipes
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DASH Diet : 100 Recipes

  1. 1. Table of ContentsI. The DASH DietII. Sample MenuIII. Recipes
  2. 2. DASH Diet : 100 Recipesby Sarah SmithSmashwords EditionCopyright 2010 Sarah SmithThe DASH Diet diet plan was created by National Lung, Blood, and Heart Institute.National Lung, Blood, and Heart Institute does not endorse, promote, review, or warrantthe accuracy of the products or services.
  3. 3. DISCLAIMERThis is written as a source of information only. This is intended to supplement, notsubstitute, the interventions of an experienced, professional healthcare practioner. Theauthor and the publisher disclaim any liability for any adverse effects arising the use orapplication of the information contained herein.
  4. 4. I. The DASH DietKey Points  Eating more fruits, vegetables, and low-fat dairy foods  Cutting back on foods that are high in saturated fat, cholesterol, and total fat  Eating more whole grain products, fish, poultry, and nuts  Eating less red meat and sweets  Eating foods that are rich in magnesium, potassium, and calciumWhat to EatWhat Not to Eat
  5. 5. DescriptionDASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a lifelongapproach to healthy eating thats designed to help treat or prevent high blood pressure(hypertension). The DASH diet encourages you to reduce the sodium in your diet and eata variety of foods rich in nutrients that help lower blood pressure, such as potassium,calcium and magnesium.The following is a list of food groups and suggested serving amounts for the DASH diet:  Grains: 7-8 daily servings  Vegetables: 4-5 daily servings  Fruits: 4-5 daily servings  Low-fat or fat-free dairy products: 2-3 daily servings  Meat, poultry and fish: 2 or less daily servings  Nuts, seeds, and dry beans: 4-5 servings per week  Fats and oils: 2-3 daily servings  Sweets: try to limit to less than 5 servings per weekHere are foods that are not allowed while on the DASH diet:  Sweets  Red meat  Foods high in salt content like chips, pickles, soy sauce, processed foods, and junk foods.
  6. 6. End of this Sample book.Enjoyed the sample?Buy Nowhttp://www.lulu.com/spotlight/SarahSmith

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