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The DASH Diet Review

 
by George Pierce
 

US News & World Reports that the DASH Diet is the best and the healthiest diet plan.

 

DASH Diet in the news. . .

 

girl holding apple

 

For the sixth year in a row, the DASH diet has been rated the best!  


The DASH diet was again ranked the best overall diet for the sixth year in a row by US News & World Report. 

The DASH in DASH Diet stands for Dietary Approach to Stop Hypertension.  

It is designed to reduce hypertension, in other words, to lower blood pressure.  

The DASH Diet is based on NIH (National Institute of Health) studies that reduced blood pressure.  

It is recommended by the USDA (United States Department of Agriculture) as one the ideal eating plans for Americans.


Not For Weight Loss!??

Originally the DASH Diet was not a weight loss diet.  As studies progressed, the DASH Diet removed processed starches and sugars which added more health benefits such as reducing belly fat and lowering the risk of diabetes along with weight loss.  The science behind the DASH Diet is to be able to reach and maintain a healthy weight.
weight loss tape
What Is The DASH Diet?    

It is actually a diet that is recommended by the NIH for every American. The DASH Diet is an eating program that focuses on fruits, and vegetables as well as nuts, seeds, beans, whole grains, fish, and low fat (or fat free) dairy products.  Since it is a dietary plan that reduces blood pressure, it is also lower in sodium.  With the DASH Diet, you will also be consuming less sugar and sweets and less red meat and fats than the average American.

Does it work?

A recent study indicated that people do lose weight when following the DASH eating plan. In an 18 month study of 810 participants followed the DASH diet at lower calorie levels and they increased their physical activity.  At the conclusion of the study, participants lost weight and improved their blood pressure control.

Positives:  

The DASH Diet has been ranked as a top diet due to its health benefits such as lowering blood pressure,  lowering cholesterol, lowering the risk of certain types of cancer, reducing the risk of heart failure, heart disease, stroke, diabetes, kidney stones and can slow kidney disease.

The DASH Diet is meant to provide a healthy eating lifestyle that will help people get to a healthy weight and maintain it.
 
girl blonde with glasses

Negatives:

The DASH Diet is high in fruits and other foods that are high in fiber.  More fiber in your diet is good, but you may need to ease into the DASH Diet to avoid cramps, diarrhea, and bloating.

Combine your DASH eating plan with physical exercise.   Walking can help you shed pounds and stay trim for the long term. You can do an activity for 30 minutes at one time, or choose shorter periods of at least 10 minutes each. The important thing is to get a total of 30 minutes of activity each day. (To avoid weight gain, aim for 60 minutes per day.

Diet is only one third of the weight loss triangle for success.  Be sure to add an exercise plan for the second leg of the triangle such as walking or swimming or the gym.  We invite you to become a free member to learn about the third part to insure your long term success.

Is the DASH Diet for you?

According to the National Institute of Health, the DASH Diet is for everyone.  It is user friendly and does not require special foods or recipes.  It is very healthy and proven to help you be healthier and lose weight and maintain.

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Conclusion:

I consider the DASH Diet to be one of our top choices.  It is healthy, affordable, and maintainable, so we recommend that you put it on you list of choices.  

I give the DASH Diet two thumbs us!

Thank you for reading, my friend, I wish you the best on your weight loss journey.
George Pierce
Win At Losing Weight Founder


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FREE DASH DIET RESOURCES!

If you decide on the DASH Diet, BEFORE you spend any money, check out some of these free resources:

NIH DASH Diet Report:  

The NIH has put together a short six page report explaining the DASH Diet.  This FREE report also includes help with how to begin your DASH Diet, tips, hints, "A Day With the DASH Eating Plan, and more.
Click Here for your free copy.

Dash Diet  Sample Menu per the NIH

The following seven day Dash Diet sample menu is based on a sodium level of 2300 or 1500 mg. by making the appropriate changes.  The calorie intake is based on 2000 calories per day and can be adjusted up or down by changing serving sizes.

DAY ONE

Breakfast

  Number of Servings by DASH Food Group
2,300 mg Sodium Menu Sodium (mg) Substitution To Reduce Sodium to 1,500 mg Sodium (mg) Grains Vegetables Fruits Milk Products Meats, fish, and poultry Nuts, seeds, and legumes Fats and oils Sweets and added sugars
3/4 cup bran flakes cereal: 220 3/4 cup shredded wheat cereal 1 1              
1 medium banana 1         1          
1 cup low-fat milk 107           1        
1 slice whole wheat bread: 149     1              
1 tsp soft (tub) margarine 26 1 tsp unsalted soft (tub) margarine 0             1  
1 cup orange juice 5         2          
 

Lunch

3/4 cup chicken salad:
(view recipe)
179 Remove salt from the recipe (view recipe) 120         3      
2 slices whole wheat bread 299     2              
1 Tbsp Dijon mustard 373 1 Tbsp regular mustard 175             1  
salad:                      
1/2 cup fresh cucumber slices 1       1            
1/2 cup tomato wedges 5       1            
1 Tbsp sunflower seeds 0               1/2    
1 tsp Italian dressing, low calorie 43                    
1/2 cup fruit cocktail, juice pack 5         1          
 

Dinner

3 oz beef, eye of the round: 35             3      
2 Tbsp beef gravy, fat-free 165                    
1 cup green beans, sautéed with: 12       2            
1/2 tsp canola oil 0                 1/2  
1 small baked potato: 14       1            
1 Tbsp sour cream, fat-free 21                    
1 Tbsp grated natural cheddar cheese, reduced fat 67 1 Tbsp natural cheddar cheese, reduced fat, low sodium 1                
1 Tbsp chopped scallions 1                    
1 small whole wheat roll: 148     1              
1 tsp soft (tub) margarine 26 1 tsp unsalted soft (tub) margarine 0             1  
1 small apple 1         1          
1 cup low-fat milk 107           1        
 

Snacks

1/3 cup almonds, unsalted 0               1    
1/4 cup raisins 4         1          
1/2 cup fruit yogurt, fat-free,
no sugar added
86           1/2        
 

Totals

Totals 2,101   1,507 5 5 6 2 1/2 6 1 1/2 3 1/2 0

 

  Sodium Level
Nutrients Per Day 2,300 mg 1,500 mg
Calories 2,062 2,037
Total fat 63 g 59 g
Calories from fat 28% 26 %
Saturated fat 13 g 12 g
Calories from saturated fat 6 % 5 %
Cholesterol 155 mg 155 mg
Sodium 2,101 mg 1,507 mg
Carbohydrate 284 g 284 g
Protein 114 g 115 g
Calcium 1,220 mg 1,218 mg
Magnesium 594 mg 580 mg
Potassium 4,909 mg 4,855 mg
Fiber 37 g 36 g
DAY TWO:
 

Breakfast

  Number of Servings by DASH Food Group
2,300 mg Sodium Menu Sodium (mg) Substitution To Reduce Sodium to 1,500 mg Sodium (mg) Grains Vegetables Fruits Milk Products Meats, fish, and poultry Nuts, seeds, and legumes Fats and oils Sweets and added sugars
1/2 cup instant oatmeal 54 1/2 cup regular oatmeal with
1 tsp cinnamon
5 1              
1 mini whole wheat bagel: 84     1              
1 Tbsp peanut butter 81               1/2    
1 medium banana 1         1          
1 cup low-fat milk 107           1        
 

Lunch

chicken breast sandwich:                      
3 oz chicken breast, skinless 65             3      
2 slices whole wheat bread 200     2              
1 slice (3/4 oz) natural cheddar cheese, reduced fat 202 1 slice (3/4 oz) natural Swiss cheese, low sodium 3       1/2        
1 large leaf romaine lettuce 1       1/4            
2 slices tomato 2       1/2            
1 Tbsp mayonnaise, low-fat 101                 1  
1 cup cantaloupe chunks 26         2          
1 cup apple juice 21         2          
 

Dinner

1 cup spaghetti: 1     2              
3/4 cup vegetarian spaghetti sauce (view recipe) 479 Substitute low-sodium tomato paste (6 oz) in recipe 253   1 1/2            
3 Tbsp Parmesan cheese 287           1/2        
spinach salad:                      
1 cup fresh spinach leaves 24       1            
1/4 cup fresh carrots, grated 19       1/2            
1/4 cup fresh mushrooms, sliced 1       1/2            
1 Tbsp vinaigrette dressing (view recipe) 1                 1/2  
1/2 cup corn, cooked from frozen 1       1            
1/2 cup canned pears, juice pack 5         1          
 

Snacks

1/3 cup almonds, unsalted 0               1    
1/4 cup dried apricots 3         1          
1 cup fruit yogurt, fat-free,
no sugar added
173           1        
 

Totals

Totals 2,035   1,560 6 5 1/4 7 3 3 1 1/2 1 1/2 0

 

  Sodium Level
Nutrients Per Day 2,300 mg 1,500 mg
Calories 2,027 2,078
Total fat 64 g 68 g
Calories from fat 28% 30 %
Saturated fat 13 g 16 g
Calories from saturated fat 6 % 7 %
Cholesterol 114 mg 129 mg
Sodium 2,035 mg 1,560 mg
Carbohydrate 288 g 290 g
Protein 99 g 100 g
Calcium 1,370 mg 1,334 mg
Magnesium 535 mg 542 mg
Potassium 4,715 mg 4,721 mg
Fiber 34 g 34 g
DAY Three:
 

Breakfast

  Number of Servings by DASH Food Group
2,300 mg Sodium Menu Sodium (mg) Substitution To Reduce Sodium to 1,500 mg Sodium (mg) Grains Vegetables Fruits Milk Products Meats, fish, and poultry Nuts, seeds, and legumes Fats and oils Sweets and added sugars
3/4 cup bran flakes cereal: 220 2 cups puffed wheat cereal 1 1              
1 medium banana 1         1          
1 cup low-fat milk 107           1        
1 slice whole wheat bread: 149     1              
1 tsp soft (tub) margarine 26 1 tsp unsalted soft (tub) margarine 0             1  
1 cup orange juice 6         2          
 

Lunch

beef barbecue sandwich:                      
2 oz beef, eye of round 26             2      
1 Tbsp barbecue sauce 156                    
2 slices (11/2 oz) natural cheddar cheese, reduced fat 405 11/2 oz natural cheddar cheese,
reduced fat, low sodium
9       1        
1 hamburger bun 183     2              
1 large leaf romaine lettuce 1       1/4            
2 slices tomato 2       1/2            
1 cup new potato salad (view recipe) 17       2            
1 medium orange 0         1          
 

Dinner

3 oz cod: 70             3      
1 tsp lemon juice 1                    
1/2 cup brown rice 5     1              
1 cup spinach, cooked from frozen, sautéed with: 184       2            
1 tsp canola oil 0                 1  
1 Tbsp almonds, slivered 0               1/4    
1 small cornbread muffin, made
with oil:
119     1              
1 tsp soft (tub) margarine 26 1 tsp unsalted soft (tub) margarine 0             1  
 
 

Snacks

1 cup fruit yogurt, fat-free,
no added sugar:
173             1      
1 Tbsp sunflower seeds, unsalted 0               1/2    
2 large graham cracker rectangles: 156                    
1 Tbsp peanut butter 81               1/2  
 


Totals

Totals 2,114   1,447 7 4 3/4 4 3 5 1 1/4 3 0

 

  Sodium Level
Nutrients Per Day 2,300 mg 1,500 mg
Calories 1,997 1,995
Total fat 56 g 52 g
Calories from fat 25 % 24 %
Saturated fat 12 g 11 g
Calories from saturated fat 6 % 5 %
Cholesterol 140 mg 140 mg
Sodium 2,114 mg 1,447 mg
Carbohydrate 289 g 283 g
Protein 103 g 104 g
Calcium 1,537 mg 1,524 mg
Magnesium 630 mg 598 mg
Potassium 4,676 mg 4,580 mg
Fiber 34 g 31 g
DAY FOUR:
 

Breakfast

  Number of Servings by DASH Food Group
2,300 mg Sodium Menu Sodium (mg) Substitution To Reduce Sodium to 1,500 mg Sodium (mg) Grains Vegetables Fruits Milk Products Meats, fish, and poultry Nuts, seeds, and legumes Fats and oils Sweets and added sugars
1 slice whole wheat bread: 149     1              
1 tsp soft (tub) margarine 26 1 tsp unsalted soft (tub) margarine 0             1  
1 cup fruit yogurt, fat-free, no added sugar 173           1        
1 medium peach 0         1          
1/2 cup grape juice 4         1          
 

Lunch

ham and cheese sandwich:                      
2 oz ham, low-fat, low sodium 549 2 oz roast beef tenderloin 23         2      
1 slice (3/4 oz) natural cheddar cheese, reduced fat 202 1 slice (3/4 oz) natural cheddar cheese, reduced fat, low sodium 4       1/2        
2 slices whole wheat bread 299     2              
1 large leaf romaine lettuce 1       1/4            
2 slices tomato 2       1/2            
1 Tbsp mayonnaise, low-fat 101                 1  
1 cup carrot sticks 84       2            
 

Dinner

chicken and Spanish rice (view recipe) 341 substitute low-sodium tomato sauce (4 oz) in recipe 215 1       3      
1 cup green peas, sautéed with: 115       2            
1 tsp canola oil 0                 1  
1 cup cantaloupe chunks 26         2          
1 cup low-fat milk 107           1        
 

Snacks

1/3 cup almonds, unsalted 0               1    
1 cup apple juice 21         2          
1/4 cup apricots 3         1          
1 cup low-fat milk 107           1        
 

Totals

Totals 2,312   1,436 4 4 3/4 7 3 1/2 5 1 3 0

 

  Sodium Level
Nutrients Per Day 2,300 mg 1,500 mg
Calories 2,024 2,045
Total fat 59 g 59 g
Calories from fat 26% 26 %
Saturated fat 12 g 12 g
Calories from saturated fat 5% 5 %
Cholesterol 148 mg 150 mg
Sodium 2,312 mg 1,436 mg
Carbohydrate 279 g 278 g
Protein 110 g 116 g
Calcium 1,417 mg 1,415 mg
Magnesium 538 mg 541 mg
Potassium 4,575 mg 4,559 mg
Fiber 35 g 35 g
DAY FIVE:
 

Breakfast

  Number of Servings by DASH Food Group
2,300 mg Sodium Menu Sodium (mg) Substitution To Reduce Sodium to 1,500 mg Sodium (mg) Grains Vegetables Fruits Milk Products Meats, fish, and poultry Nuts, seeds, and legumes Fats and oils Sweets and added sugars
1 cup whole grain oat rings cereal: 273 1 cup frosted shredded wheat 4 1              
1 medium banana 1         1          
1 cup low-fat milk 107           1        
1 medium raisin bagel: 272     2              
1 Tbsp peanut butter 81 1 Tbsp peanut butter, unsalted 3           1/2    
1 cup orange juice 5         2          
 

Lunch

tuna salad plate:                      
1/2 cup tuna salad (view recipe) 171             3      
1 large leaf romaine lettuce 1       1/4            
1 slice whole wheat bread 149 6 whole wheat crackers, low sodium 53 1              
cucumber salad:                      
1 cup fresh cucumber slices 2       2            
1/2 cup tomato wedges 5       1            
1 Tbsp vinaigrette dressing 133 2 Tbsp yogurt dressing, fat-free in recipe 66             1  
1/2 cup cottage cheese, low-fat: 459           1/4        
1/2 cup canned pineapple, juice pack 1         1          
1 Tbsp almonds, unsalted 0               1/4    
 

Dinner

3 oz turkey meatloaf (view recipe) 205 substitute low-sodium ketchup in recipe 74         3      
1 small baked potato: 14       1            
1 Tbsp sour cream, fat-free 21                 1  
1 Tbsp natural cheddar cheese, reduced fat, grated 67 1 Tbsp natural cheddar cheese, reduced fat, and low sodium 1                
1 scallion stalk, chopped 1                    
1 cup collard greens, sautéed with: 85       2            
1 tsp canola oil 0                    
1 small whole wheat roll 148 6 small Melba toast crackers, unsalted 1 1              
1 medium peach 0         1          
 

Snacks

1 cup fruit yogurt, fat-free, no added sugar 173           1        
2 Tbsp sunflower seeds, unsalted 0               1    
 

Totals

Totals 2,373   1,519 5 6 1/4 5 2 1/4 6 1 3/4 2 0

 

  Sodium Level
Nutrients Per Day 2,300 mg 1,500 mg
Calories 1,976 2,100
Total fat 57 g 52 g
Calories from fat 26% 22%
Saturated fat 11 g 11 g
Calories from saturated fat 5% 5%
Cholesterol 158 mg 158 mg
Sodium 2,373 mg 1,519 mg
Carbohydrate 275 g 314 g
Protein 111 g 114 g
Calcium 1,470 mg 1,412 mg
Magnesium 495 mg 491 mg
Potassium 4,769 mg 4,903 mg
Fiber 30 g 31 g
Day SIX:
 

Breakfast

  Number of Servings by DASH Food Group
2,300 mg Sodium Menu Sodium (mg) Substitution To Reduce Sodium to 1,500 mg Sodium (mg) Grains Vegetables Fruits Milk Products Meats, fish, and poultry Nuts, seeds, and legumes Fats and oils Sweets and added sugars
1 low-fat granola bar 81     1              
1 medium banana 1         1          
1/2 cup fruit yogurt, fat-free,
no sugar added
86           1/2        
1 cup orange juice 5         2          
1 cup low-fat milk 107           1        
 

Lunch

turkey breast sandwich:                      
3 oz turkey breast 48             3      
2 slices whole wheat bread 299     2              
1 large leaf romaine lettuce 1       1/4            
2 slices tomato 2       1/2            
2 tsp mayonnaise, low-fat 67                 2/3  
1 Tbsp Dijon mustard 373 1 Tbsp regular mustard 175                
1 cup steamed broccoli, cooked from frozen 11       2            
1 medium orange 0         1          
 

Dinner

3 oz spicy baked fish (view recipe) 50             3      
1 cup scallion rice (view recipe) 18     2              
spinach sauté:                      
1/2 cup spinach, cooked from frozen,
sautéed with:
92       1            
2 tsp canola oil 0                 2  
1 Tbsp almonds, slivered, unsalted 0               1/4    
1 cup carrots, cooked from frozen 84       2            
1 small whole wheat roll: 148     1              
1 tsp soft (tub) margarine 26                 1  
1 small cookie 60                   1
 

Snacks

2 Tbsp peanuts, unsalted                 1/2    
1 cup low-fat milk                      
1/4 cup dried apricots                      
 

Totals

Totals 1,671   1,472 6 5 3/4 5 2 1/2 6 3/4 3 2/3 1
  Sodium Level
Nutrients Per Day 2,300 mg 1,500 mg
Calories 1,939 1,935
Total fat 58 g 57 g
Calories from fat 27% 27 %
Saturated fat 12 g 12 g
Calories from saturated fat 6% 6%
Cholesterol 171 mg 171 mg
Sodium 1,671 mg 1,472 mg
Carbohydrate 268 g 268 g
Protein 105 g 105 g
Calcium 1,210 mg 1,214 mg
Magnesium 548 mg 545 mg
Potassium 4,710 mg 4,710 mg
Fiber 36 g 36 g

DAY SEVEN:
 

Breakfast

  Number of Servings by DASH Food Group
2,300 mg Sodium Menu Sodium (mg) Substitution To Reduce Sodium to 1,500 mg Sodium (mg) Grains Vegetables Fruits Milk Products Meats, fish, and poultry Nuts, seeds, and legumes Fats and oils Sweets and added sugars
1 cup whole grain oat rings: 273 1 cup regular oatmeal 5                
1 medium banana 1                    
1 cup low-fat milk 107                    
1 cup fruit yogurt, fat-free, no sugar added 173                    
 

Lunch

tuna salad sandwich:                      
1/2 cup tuna, drained, rinsed 39                    
1 Tbsp mayonnaise, low-fat 101                    
1 large leaf romaine lettuce 1                    
2 slices tomato 2                    
2 slices whole wheat bread 299                    
1 medium apple 1                    
1 cup low-fat milk 107                    
 

Dinner

1/6 recipe zucchini lasagna: (view recipe) 368 substitute cottage cheese, low-fat, no salt added in recipe 165                
salad:                      
1 cup fresh spinach leaves 24                    
1 cup tomato wedges 9                    
2 Tbsp croutons, seasoned 62                    
1 Tbsp vinaigrette dressing, reduced calorie 133 1 Tbsp low-sodium vinaigrette dressing, from recipe 1                
1 Tbsp sunflower seeds 0                    
1 small whole wheat roll: 148                    
1 tsp soft (tub) margarine 45 1 tsp unsalted soft (tub) margarine 0                
1 cup grape juice 8                    
 

Snacks

1/3 cup almonds, unsalted 0                    
1/4 cup dry apricots 3                    
6 whole wheat crackers 166                    
 

Totals

Totals 2,069   1,421                

 

  Sodium Level
Nutrients Per Day 2,300 mg 1,500 mg
Calories 1,993 1,988
Total fat 64 g 60 g
Calories from fat 29 % 27 %
Saturated fat 13 g 13 g
Calories from saturated fat 6% 6%
Cholesterol 71 mg 72 mg
Sodium 2,069 mg 1,421 mg
Carbohydrate 283 g 285 g
Protein 93 g 97 g
Calcium 1,616 mg 1,447 mg
Magnesium 537 mg 553 mg
Potassium 4,693 mg 4,695 mg
Fiber 32 g 33 g
NIH FREE Diet Recipes and Cook Books:  

Click on the Recipes and the click on PDF.
 
 
 
Free NIH Guide to lowering your blood pressure:  (20 pages)

Click Here for your free PDF.

Free DASH Diet Shopping List PDF

DASH Shopping List PDF

diet or donut joke cartoon

 

 

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