The DASH Diet Plan

In a time where new diets are created constantly, the DASH Diet plan is "old school." Created way back in the late 1990's, this plan has stood the test of time. Based on the findings of a research study, the DASH Diet plan was created to help to lower or prevent hypertension, also known as high blood pressure, through realistic dietary changes (DASH stands for Dietary Approaches to Stop Hypertension). Based on eating healthy grains, fruits and vegetables, low fat and nonfat dairy, lean meats, nuts and seeds, and foods that are low in sodium, this plan is complete, healthy and realistic.

What Makes the DASH Diet plan different?

The DASH Diet is different than many other diets out there; not only does it have scientific evidence to support its effectiveness, it was also created as a result of a successful research study (which is rare). This plan can help dieters implement a healthy lifestyle, prevent high blood pressure, and lose weight, all at the same time.

What is the DASH Diet weight loss plan?

Research conducted in part by the National Heart, Lung, and Blood Institute along with the National Institute of Health revealed that a diet rich in fruits and vegetables, low in fat, and containing a moderate amount of protein can contribute to a healthy lifestyle and may prevent or lower high blood pressure while helping dieters lose weight.

The exact specifications of the DASH Diet plan vary from person to person. Dieters should check with their doctors to determine what is a reasonable amount of calories and sodium to consume based on their medical history, and whether they currently suffer from high blood pressure or not.

Recommended foods are whole and natural, low in sodium and cholesterol, and contain high amounts of fiber, potassium, calcium and magnesium.

Nutrient goals for a 2000 calorie diet specify that total daily calories should come from 55% carbohydrate, 18% protein, and 27% fat (with only 6% of that from saturated fat). This would come from up to 8 servings of grains, 5 serving of fruit, 5 servings of vegetables, 3 servings of dairy, 2 servings of lean meat, one serving of nuts and 2 servings of healthy fats (servings are based on the USDA's My Pyramid). Dieters are not required to count out servings each day, but being familiar with the servings and being able to measure out serving sizes can be helpful for dieters to get on the right track.

A typical day on the DASH Diet plan would include:

Breakfast: 1 cup of bran flakes with 1 cup of low-fat milk, 1 medium banana, 1 slice of whole wheat toast with margarine, and 6 oz. of orange juice.

Snack: a 1/4 cup of dried apricots.

Lunch: A turkey sandwich, a side salad with light salad dressing, and 1 apple.

Snack: a 1/3 cup of almonds.

Dinner: 3oz. of grilled fish with brown rice, steamed vegetables, salad, and a dinner roll.

Snack: 1oz. of mini pretzels.

Tips for success, on the DASH Diet plan, include:

• Start small and introduce dietary changes gradually.
• Center meals around healthy carbohydrates.
• Make meat a part of meals, not a focus.
• Use fruit and other low calorie foods (such as sugar-free gelatin) for snacks and desserts.

Dieters are also encouraged to lower their intake of sodium, in order to help keep blood pressure levels in a healthy range. Tips to reduce sodium intake include:

• Choosing low or reduced sodium and "no added salt" products.
• Read labels to pay attention to how much sodium is in various foods.
• Choose fresh and frozen vegetables that do not contain added salt.
• Cook without salt; instead, use fresh herbs and spices to season foods.

The DASH Diet plan also encourages the consumption of foods that are rich in potassium (such as potatoes, spinach, bananas, pork, milk products, beans and nuts) and calcium (leafy green vegetables and low-fat or non-fat dairy products). There are very few fresh and whole foods that dieters can not enjoy. Sweets and alcohol are allowed, but only in moderation. Dieters can indulge in one serving of a low-fat sweet treat up to 5 times a week.

What are the weight loss expectations?

There are no specific expectations for weight loss on this plan. Weight loss and blood pressure changes will vary from person to person. The DASH Diet plan does state that a reduction in blood pressure may be seen in as little as two weeks.

Is exercise promoted?

Being physically active is an important part of the DASH Diet lifestyle. Regular physical activity is encouraged, but dieters with high blood pressure must consult with their doctor before starting an exercise regimen. Physical activity recommendations include at least 30 minutes of any activity per day. Some suggested activities include: swimming, biking and walking. For more significant weight loss, 60 minutes of activity per day is recommended. Dieters are encouraged to work out with friends or family, to set goals, and to vary activity to prevent boredom.

Are supplements recommended?

There are no recommendations for supplement use on the DASH Diet plan.