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DASH Diet Meal Plan

A DASH week. Built for blood pressure, and also used for insulin resistance, high blood fats, and weight. Edit sodium and calories in Foodzilla.

Prova Gratuita di 10 Giorni
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What the DASH diet is

DASH was written to lower blood pressure. Trials then showed effects on insulin resistance, blood fats, and weight as well.

The pattern is whole food, with a few hard rules:

  • - A lot of fruit and vegetables. Vitamins, minerals, and fibre.
  • - Whole grains. Brown rice, wholewheat bread, oats.
  • - Lean protein. Poultry, fish, beans, nuts.
  • - Low-fat or fat-free dairy. Calcium and protein without a lot of saturated fat.
  • - Less sodium, which is the blood-pressure lever.
  • - Sweets in small amounts, with portion control.
  • - Insulin. Complex carbohydrate, lean protein, and unsaturated fats can improve insulin sensitivity, which matters in diabetes care.
  • - Lipids. People on DASH often see lower LDL.
  • - Weight. Filling food and portion control help a deficit, which also helps diabetes management.

The 2,000 kcal DASH week

  • - Mixed macros. Complex carbohydrate from whole grains, lean protein from poultry, fish, and legumes, unsaturated fats from nuts, seeds, and olive oil.
  • - Fruit and vegetables at the centre of the plate.
  • - Low sodium. Herbs and spices instead of extra salt.
  • - Low-fat or fat-free dairy for calcium and protein.
  • - Sweets allowed in small amounts. Added sugar is reduced, not banned.
  • - Portions written so calories stay in range.
  • - General use for clients without a tighter medical diet.

How to use this template in your practice

Set sodium and calories. Swap foods the client will eat.

Export a branded PDF and send it through the portal with a low-sodium grocery list.

Caratteristiche Principali

Abundant fruits and vegetables

Generous servings for vitamins, minerals, and fibre.

Whole grains

Brown rice, wholewheat bread, and oats for complex carbohydrate and steadier energy.

Lean proteins

Poultry, fish, beans, and nuts.

Low-fat dairy

Low-fat or fat-free dairy for calcium and protein without a lot of saturated fat.

Limited sodium

Less sodium, which is the blood-pressure lever.

Moderation in sweets

Sweets in small amounts, with portion control.

Evidenze e Riferimenti

  1. 1.NIH -- DASH Eating Plan
  2. 2.Mayo Clinic -- DASH diet: Healthy eating to lower your blood pressure
  3. 3.Harvard T.H. Chan School of Public Health -- Diet Review: DASH

Dichiarazione di non responsabilità

Questo modello è fornito solo a scopo educativo e informativo. Non costituisce consulenza medica o nutrizionale. Consultare sempre un professionista sanitario qualificato prima di apportare modifiche alla dieta.

Per Professionisti

Usa questo modello nel tuo studio

Parti da questo modello, personalizzalo per ogni cliente e consegna piani alimentari professionali in minuti, non ore.

Esportazione PDF brandizzata

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Macro personalizzati

Regola calorie e macro per cliente

Liste della spesa intelligenti

Generate automaticamente dai piani alimentari

Prova Gratuita di 10 Giorni
Vedi Prezzi

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