Blood Pressure Screening
A copy of the DASH Diet and action plan can be found in the book by the same name: TheDASH Diet Action Plan. It's a dietary approach designed to stop hypertension.
The DASH Diet Action Plan
While the DASH Diet is said to be a "dieter-friendly" guide, like any diet, some people still have a hard time following it without the aid of the book. Dieting isn't just a change of eating, it is also a change in thinking. The DASH Diet Action Planhelps change thinking by guiding readers to understand why they should change and also how to make the changes part of the rest of their lives, that is--to put it into action. This includes:
· How to put the action plan to work in restaurants
· How to follow the DASH Diet to lose weight
· What changes to make in your kitchen to make following the plan easier.
· How to incorporate exercise into life-even a busy life.
· Ways to reduce salt in your diet.
· How to increase your vegetable intake-even if you hate them.
The DASH Diet plan is recommended by doctors for patients with high blood pressure but it is a healthy plan appropriate for the entire family.
A Copy of the DASH Diet Guidelines
While you'll need to purchase the DASH Diet Action Plan book for a copy of the DASH Diet complete with the action plan, the following guidelines boil down the dietary specifics. The exact number of required servings will depend on the number of calories you should eat.
Grains and Grain Products
The DASH Diet guidelines require eating at least three servings of grains and grain products each day. Specifically, for dieters consuming 1600 to 3100 calories a day this translates to six to 12 servings a day. To narrow it down, this means people on a 2,000 calorie diet would eat between seven and eight servings. The key to following this is to understand how much is in a serving. A serving of grains includes 1/2 to 3/4 of a cup cereal, 1/2 cup of pasta, one slice of bread, etc. To be sure of how much is considered a serving, it is important to check food labels.
Fruits
Four to six servings of fruit should be eaten each day. The rule of thumb is that 1/2 cup of fruit equals a single serving. When put into action, that means you should consume two to three cups of fruit or their equivalent each day.
Vegetables
Vegetables are also an important part of eating balanced. The DASH Diet recommends between four and six servings of vegetables. The 1/2 cup serving size applies to vegetables, too. A serving can also include a small potato or a whole cup of leafy greens.
Dairy
Dairy on the DASH Diet is limited to low-fat or no-fat. Two to three servings are allowed. In this case a serving size is one cup for milk or yogurt. Again, it is important to check package labels to find out how much to eat of any particular brand.
Lean Meats, Fish, Poultry
Three to six servings of lean meat or other animal protein are allowed on the DASH Diet. Before you get too excited about eating six steaks in a day, it is important to know that one ounce equals a serving. That translates into one six-ounce steak, chicken breast or fish fillet equals your daily allotment. One egg is also considered a serving, but eggs should be limited to four a week.
Nuts, Seeds, and Legumes
Nuts, seeds and legumes are sources of healthy protein and fats. These should be limited to four to five servings a week with only three servings recommended for those following a 2,000 calorie diet. Serving sizes vary depending on the particular type of nut or nut butter you consume.
Fats
Fats are restricted to two to three a day. Examples of servings of fat include:
· 1 teaspoon soft margarine
· 1 teaspoon vegetable oil
· 1 tablespoon low-fat mayo
· 2 tablespoons light salad dressing
Sweets
The DASH Diet allows five servings or less of sweets a day. Sweets are often measured in tablespoons. For example, one tablespoon of sugar or jam each equal one serving.
Does It Work?
The main question people with high blood pressure want to know is whether or not the DASH Diet can work for them to bring down blood pressure through diet. Hypertension is a serious and even life-threatening condition. The DASH Diet is recommended by doctors for people with this condition, but it is important you take steps to lower your blood pressure under the supervision of your health care provider. They can monitor your progress and determine whether or not medication may be necessary in conjunction with your diet.
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