Dash Diet A Complete Beginner’s Guide

By Darlene Dela

We are what we eat! If we develop diseases due to eating unhealthy food, then logically we should get healthier once we start eating healthy food. That is actually true as proven by the numerous studies conducted worldwide on the DASH diet! From this concept has evolved the DASH diet, which helps significantly lower not only blood pressure but a whole lot of other diseases.

In this beginner’s guide, you will learn everything you need to know about the DASH diet, including:

• What is DASH diet and why is it so popular?

• Health benefits of DASH diet

• Foods allowed on DASH diet

• A guide to planning your meals

• DASH exercise guide

• DASH breakfast, lunch, dinner, snacks and dessert recipes

Finally before bidding you good bye and good luck, we will share with you great tips on following DASH diet successfully.

• Language: English
• Publisher: Darlene Dela
• Release date: Oct 21, 2015
• ISBN: 9781519901606

Book preview

A Quick Preview

We are what we eat! If we develop diseases due to eating unhealthy food, then logically we should get healthier once we start eating healthy food. That is actually true as proven by the numerous studies conducted worldwide on the DASH diet! From this concept has evolved the DASH diet, which helps significantly lower not only blood pressure but a whole lot of other diseases.

In this beginner’s guide, you will learn everything you need to know about the DASH diet, including:

• What is DASH diet and why is it so popular?

• Health benefits of DASH diet

• Foods allowed on DASH diet

• A guide to planning your meals

• DASH exercise guide

• DASH breakfast, lunch, dinner, snacks and dessert recipes

Finally before bidding you good bye and good luck, we will share with you great tips on following DASH diet successfully.

Table of Contents

A Quick Preview

What is the DASH DIET?

Health benefits of Dash Diet

Dash Diet Food List

—Allowed Meats

—Allowed Grains

—Allowed Dairy Products (One Percent Fat or Fat Free)

—Allowed Nuts and Seeds

—Allowed Vegetables

—Allows Fruits

—Allowed Oils and Fat

—Allowed Sugars

—Serving Sizes

How to Plan Your Dash Diet

—Calculate Your Caloric Need

—What Should Those Calories Comprise of?

Dash Diet Exercise Routine

Dash Diet Breakfast Recipes

—Go Green Smoothie

—Nutritious Breakfast Pudding

—Very Berry Smoothie

—Power Packed Pancakes

—Healthy Oat Bread

—Peanut Butter Smoothie

—French toast

Dash Diet Lunch

—Tuna Salad

—DASH Pizza

—Pasta Salad

—Salad Skewers

—Strawberry Salad

—Walnut Salad

—Wild Salad

—Flavored Yogurt Cups

—Turkey Wraps

Dash Snacks

—Apple Muffins

—DASH Dip

—DASH Blueberry Muffins

—Paradise in a Cup Smoothie

—DASH Hummus

—Oat Muffins

—Lemon Buttermilk

Dash Dinner

—Chicken Dinner

—Beef in Grilled Pineapple

—Sausage and Beans

—Tangy Halibut

—Chili Stir Fry

—Orange Chicken

Dash Dessert

—Cocoa Pudding

—Walnut and Chocolate Cookies

—Popsicles

—Blackberry Mock

—Berry Crumble

—Quick and Healthy Trifle