Try the best diet “DASH diet” to lose weight

Try the best diet “DASH diet” to lose weight

For five years respectively, a committee of experts from the United States,classified “Dash Diet” among popular favorites diets in the world. For what is based, what its relationship to weight loss?
Nutrition specialist “Crystal Pedrosaan ” will answer theses questions about the content of the “Dash Diet,” which shot to fame in all countries of the world.

DASH diet

DASH diet 

“Dash Diet” focuses primarily on the size and quantity of the intake of foods, in order to obtain the nutrients needed by the body. It aims to avoid high blood pressure, so it is encouraged to reduce the amount of consuming “sodium” , and urges eat a variety food rich of “potassium” , “Calcium” and “magnesium”, also helps to prevent cancer and osteoporosis, relieves prone to problems heart disease, diabetes.
“Dash Diet” focuses on eating fruits and vegetables and products fat-free dairy, as well as a moderate amount of whole grains, fish, meat and nuts.

What are you eating?
“DASH diet”  which includes 1600 calories, divided as follows:
– 6 servings of grains per day.
– From 3 to 4 servings of vegetables, per day.
– 4 servings of fruit per day.
– Or three servings of fat-free dairy products, per day.
– From 3 to 4 servings of meat and its derivatives, per day.
– From 3 to 4 servings of nuts or grains, per week.
– Servings of fats and oils per day, the equivalent of two tablespoons of vegetable oil.
– Less than 3 servings of sweets and sugars, per week.

DASH diet

 An example of the first day of “DASH diet”:
– Breakfast: a slice of bread prepared with whole grain wheat, two large tablespoons of fat-free yogurt, an orange, a cup of skim milk, and a cup of free – caffeine coffee.
– Lunch: salad containing spinach, pears and chunks of “Mandarin” and a third of a cup of almonds , two tablespoons of vinegar, with a slice of fish weigh about 90 grams.
– Dinner: half a cup of beans , and half a cup of cooked vegetables and added two tablespoons of oil, and a cup of strawberries.
– Snack: a cup of fat-free yogurt.

DASH diet

 

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