User:Iadnek/Weight management

DASH diet
The Dietary Approaches to Stop Hypertension (DASH) diet focuses on increasing the consumption of fruits, vegetables, and low-fat dairy products while also decreasing the consumption of red meats, sugary drinks, and foods high in total or saturated fats. During the DASH clinical trials, which included hypertensive and normotensive people, this diet was shown to decrease or control blood pressure when compared to the typical U.S. diet. The results of these trials suggest that DASH offers an intervention for managing elevated systolic and diastolic blood pressures non-pharmacologically. In addition, combining the DASH diet with a reduced sodium intake will further decrease blood pressure, but is not required for therapeutic effect. This is because it has been proven to be effective at a wide range of sodium intake levels. Those who wish to follow this program should aim for an intake of:


 * 7-8 daily servings of grains
 * 4-5 daily servings of vegetables
 * 4-5 daily servings of fruits
 * 2-3 daily servings of fat free dairy
 * 2 or less daily servings of meat, poultry, or fish
 * 4-5 weekly servings of nuts, seeds, and dry beans
 * 5 weekly sweets