DASH is an English abbreviation for Dietary Approaches to Stop Hypertension, which we usually decipher as "Dietary Approaches to Stop Hypertension." The DASH meal plan is based on eating foods that are low in fat and sodium and high in potassium, calcium and magnesium.
Instructions
Step 1
The DASH plan is fat-free and includes large amounts of fruits, vegetables, whole grains, low-fat dairy, poultry, fish, and nuts. It is also possible to eat small amounts of red meat, sugar and sweets.
Eat at least one fruit a day before or after meals (you can even canned fruit if it is stored in its own juice). Fruit can be eaten at any time, such as between meals when you feel hungry.
Be sure to add vegetables to dinner.
Step 2
Try to eat / drink three servings of dairy products that are low in fat. For example, milk, yogurt, cheese.
Eat red meat (veal, pork, lamb) no more than twice a week. Better to go for fish, chicken and turkey.
Step 3
Have a vegetarian meal once or twice a week. A great solution would be rice with all kinds of vegetables.
Step 4
Buy whole grain foods (breads, pasta, cereals).
Step 5
Snacking between meals is best with a small amount of fresh or dried fruit, fresh vegetables, low-fat yogurt, nuts, and popcorn.
