The nutritional plan follows a diet based on 2,000 calories on a day intake but can vary accordingly to the person's need.
One of the main ideas behind the plan is to ensure a high consumption of certain nutrients that lower blood pressure.
The dash diet guidelines recommend approximately 7 servings per day of whole grains. Lots of cereals with high fiber content like whole grain bread are the base of the diet. This group contains the main carbohydrate source to take every day. That way unhealthy carbohydrates sources like sugars and fats are strictly limited. The second most important group of foods you should consume is the fruits and vegetables.
1- The first thing you must know is to never go the supermarket hungry.
you do most of the things you will buy are unhealthy snacks filled
with sugar and very high fat.
2- Preparing a list before you go can help you save money and be healthier.
Plan all the meals that you will eat during the week, including any healthy snacks and foods that you might crave in that time.
4- Read all the labels carefully.
Try to avoid canned products, especially if they are rich in processed fat and sodium.
When getting meat like skinless chicken remember to make sure that is low in processed fat. Use salt free seasonings for the food when possible, instead of regular ones, that is to minimize the amount of sodium consumed during the day.
When following this plan approximately 4 servings each day from fruits and vegetables should be good enough to keep you going. The next part of the plan of the dash diet guidelines is about the dairy products and the meat. Dairy products consumed should be with the lowest amount of unhealthy fat. The portion of meats to be eaten should be lean.