DASH Diet endorsed by Mayo Clinic, American Heart Association
The DASH Diet has hit and it’s getting endorsements from some pretty big names.
NewStaar reports that the DASH Diet is no ordinary fad diet. US News & World Report has named the DASH Diet the “healthiest diet” and the “best diet overall.” Physicians are recommending the diet to individuals with hypertension or prehypertension.
DASH is a low-sodium diet, with lots of fruits and vegetables, whole grains and low-fat/non-fat dairy. It’s also rich in potassium, calcium and magnesium.
In addition, the Mayo Clinic, American Heart Association and National Heart, Lung, and Blood Institute have all endorsed DASH.
The guidelines for the DASH Diet are simple enough. Check out the recommended servings below.
Grains and grain products (include at least three whole grain foods each day)
6 – 12 servings for 1600 – 3100 Calorie diet
7 – 8 servings on a 2000 Calorie diet
Fruits
4 – 6 servings for 1600 – 3100 Calorie diet
4 – 5 servings on a 2000 Calorie diet
Vegetables
4 – 6 servings for 1600 – 3100 Calorie diet
4 – 5 servings on a 2000 Calorie diet
Low-fat or non-fat dairy foods
2 – 4 servings for 1600 – 3100 Calorie diet
2 – 3 servings on a 2000 Calorie diet
Lean meats, fish, poultry
1.5 – 2.5 servings for 1600 – 3100 Calorie diet
2 or less servings on a 2000 Calorie diet
Nuts, seeds and legumes
3 – 6 servings per week for 1600 – 3100 Calorie diet
4 – 5 servings per week on a 2000 Calorie diet
Fats and sweets
2 – 4 servings for 1600 – 3100 Calorie diet
limited servings on a 2000 Calorie diet
To learn more about the DASH diet, go here. You can also purchase the book “The DASH Diet Action Plan,” by Marla Heller, MS, RD, here.
Find out more on how to eat right and stay fit in our health center.
