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.
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.
주요 기능
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.
면책 조항
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