14 Day Dash Diet For Weight Loss: The Complete Dash Diet Recipes Plan for Beginners (2016)

Chapter 2. Basic DASH Dietary Guidelines

DASH diet plan is very simple making it easy to follow. It makes use of the usual foods, the ones that can be easily spotted in the grocery store. The diet is composed of plans composed of items from various food groups. The amount of servings really depends on the daily caloric requirements, which can be calculated based on the physical activity and age.

For this guide, the basis would be caloric needs ranging from 1600 to 2600 calories/day:

Whole Grains

Ideal servings: 6 to 8 a day

Whole grains serve as the foundation of the DASH program for weight loss. Such foods are rich in fiber and nutrients while being low in fat. However, you should only consume the “whole” grain variety or else the diet will not work. Ideally, you should only be eating natural and unrefined grains.

One of the common culprits in gaining weight despite of consuming grains is adding spreads that are either heavy in dairy or sodium content. As much as possible, lessen fatty and salty additions to your grains.

Examples: 1 serving of grains include: ½ cup oatmeal/brown rice, a slice of whole wheat loaf, ½ cup whole grain noodles or pasta.

Fruits

Ideal servings: 4 to 5 a day

Though fruits are not part of DASH phase 1, they become a vital component in the second phase. Most fruits are low in fat, rich in fiber and other nutrients like magnesium and potassium reducing the longing for sweet food.

Fruits may be taken in several ways, but preferably fresh. So, a serving or 2 of fruits after meal won’t hurt at all. It is also ideal to consume fruits with peel to maximize the fiber intake. Fruits in juice form are also acceptable as long as there is no sugar.

Examples: A serving is equivalent to half a cup of berries, ½ cup of fruit juice with no sugar or a medium sized apple or other fruits.

Vegetables

Ideal servings: 4 to 5 a day

You will be getting most of the essential nutrients through vegetables when on DASH diet for weight loss. The top choices are those rich in vitamins, fiber and nutrients like magnesium.

Don’t confine yourself to mainly Caesar salad or other vegetable side dishes. Also, don’t view vegetables as non-palatable as there are many vegetables that can actually become a major meal. Later in this book, you will learn easy to cook vegetable recipes that suit this diet. Just make sure to have the veggies medium cooked to bring out the distinct flavors.

Examples: Half a cup of cucumber or carrots will do as well as 1 cup of uncooked greens like lettuce.

Protein – Fish and Lean Meats

Ideal servings: 2 servings a day

Surely, meats contain loads of protein, vitamin B as well as iron. Yet, they are also high in cholesterol, fats and most of all, calories. Even if that’s the case, lean meat must be included in the diet.

But then, lean meats should not be the central focus of your meals like what you and most people are accustomed to. A great way to begin is make them an accessory while increasing vegetable intake. When possible, avoid fried meats and stick to cooking techniques that don’t use much fat like grilling, boiling etc.

Examples: fish and chicken, turkey and other poultry meat will do. 2 servings is equivalent to 3 ounces or about 3 matchbox size pieces.

Dairy

Ideal servings: 2 to 3 servings a day

Dairy may be banned in some diet plans, but not in DASH. In fact, dairy products like cheese, yoghurt, kefir and milk are recommended. These foods do not only help improve bone health and digestion, but also aid in preventing cancer.

In other programs, dairy is viewed as not good to the tummy and fatty as well. However, the above mentioned dairy products are either fat free or low in fat. Hence the amount of fat you will take in is the healthy variety. Low fat dairy also has low sodium and calorie content.

Examples: A serving of dairy is equivalent to a cup of yoghurt, milk or ¼ cup cheese.

Legumes and Nuts

Ideal servings: 4 to 5 servings a week

Legumes, nuts and various types of seeds are rich in protein, fiber and nutrients as well as fatty acids – omega 3. They also have a good amount of phytochemicals that helps the body avert cardiovascular illnesses.

The best way to include such foods in the diet is to control the portion size. For instance, nuts are tasty and you may eat a handful without even noticing. Several handfuls of nuts are equivalent to high amount of calories as well. A great way to trim down the calories is to pick the unsalted variety.

Examples: A serving is equivalent to half a cup cooked beans, 1/3 cup of nuts or 2 to 3 tablespoons of seeds.

Sugar – Sweets

Ideal servings: 5 servings a day

The beautiful thing with DASH diet is that it does not deprive you from the simple pleasures of life. So, don’t forget about desserts since you are allowed with a bit of sweetness from time to time.

Though fresh fruits must be the center of your meals, dark chocolate is allowed since it is heart healthy. Other things that could pacify your cravings for sweets include desserts with high cocoa content, fruit sorbets and hard candies. You may also consume artificial sweeteners, but make sure to control the amount and don’t rely on it too much.

Examples: A serving is equivalent to a tablespoon of jam, ½ cup of iced fruit or sorbet , a cup of fruit drink like lemonade, 3 to 4 small squares of dark chocolate and 8 to 10 pieces of hard candies.

Oils and Fats

Ideal servings: 2 to 3 a day

You should know that the right kind of fats can actually do good things more than harm. Healthy fats promote vitamin absorption, help strengthen the immune system and improve cardiovascular health.

It is highly advised to take in the unsaturated variety instead of trans and saturated fats that are both linked to obesity and heart diseases. For healthy fat consumption, limit your daily intake to as much as 6% and you are on your way.

Examples: A serving is equivalent to 1 spoon of mayonnaise or 2 spoons of salad dressing, 1 spoon of oil.

Sodium

Ideal serving: 1500 to 2300 mg. a day

DASH diet is a bit stern when it comes to sodium. The focus is on the above mentioned foods with low sodium content. Although the DASH diet allows up to the standard, which is 2300 mg. per day, it is better to stick to the lower limit. For the best guidance, it is recommended to talk to a doctor regarding your sodium allowance especially if you have a known cardiovascular condition.