After losing weight it is worth continuing healthy eating habits. Good diet not only allows to maintain slim silhouette, but also positively influences the state of health and well-being. One of the ways of eating once you finish the process of weight loss is the DASH diet.
GOALS AND EFFECTS
The DASH diet was devised mainly for people who deal with the problems of hypertension., The American researchers from the National Heart, Lungs and Hematopoietic System Institute are responsible for the development of this diet, who detected the relationship between a diet and blood pressure variations. After long research they devised the way of eating thanks to which systolic blood pressure is reduced by around 6 mm/Hg, while diastolic blood pressure by 3 mm/Hg. The DASH diet is recommended also in heart diseases. Although its main goal is not weight loss, using it helps to maintain slim body, especially when it is connected with physical activity.
One of the advantages of this diet is lack of a ready-made menu and restrictive rules. The DASH ensures certain liberty, therefore it is possible to compose meals by yourself, according to your own taste. Certainly it doesn’t mean that you may eat everything in any amounts. The base of the menu should be composed of the below products.
During the day, one should eat 2-3 portions of skimmed dairy products. A portion means for example a glass of milk or small yogurt.
An important role in the DASH diet is also played by breadstuff. It is however recommended to quit white bread and eat wholemeal bread. Brown rice is also a good choice. 100g of rice is one portion, similarly to a slice of bread. During the day one should eat 5 such portions of cereals.
FRUIT, VEGETABLES, SEEDS AND NUTS
A few daily portions of fruit and vegetables are also indispensable. It is best to eat them raw. We may also allow for sweet fruit, as a replacement of a dessert. Additionally, seeds and nuts are recommended at the amount of 3 portions a week. A portion means here for example 40 g of nuts.
The authors of the DASH diet appreciated also fish, which are a valuable source of omega-3 fatty acids. They may be eaten in many forms.
WATER AND OTHER LIQUIDS
Unfortunately, applying the DASH diet requires eliminating certain products, not only food products. First of all, alcohol is forbidden, but also cigarettes. They have the influence on the increase of blood pressure. Sweets are not totally forbidden, but their intake should be limited.
The use of salt should also be restricted, as sodium contained in it increases tension. A daily dose should not exceed 5-6 grams, which corresponds to less than a teaspoon. This limit includes salt used with all meals, also already contained in ready-made products.
As already mentioned, the DASH diet does not have a strictly determined menu. It is, however, worth presenting a menu proposal for three days, thanks to which further planning will be easier.
Breakfast: a bowl of oatmeal with a handful of raisins, an apple and a glass of green tea
Lunch: two slices of wholegrain bread with tomato and lean ham, a glass of orange juice
Dinner: vegetable soup with brown rice, fish fillet with vegetable salad, a glass of mineral water
Snack: cocktail made of yogurt, banana and kiwi fruit, a glass of mineral water
Supper: cottage cheese with cucumber and dill, a slice of wholemeal bread, a glass of red tea.
Breakfast: muesli with yogurt, orange and a glass of green tea
Lunch: a portion of fruit salad (e.g. with banana, mandarins, kiwi, orange and kaki), sprinkled with lemon juice, a glass of mineral water
Dinner: tomato soup with wholegrain pasta, rice with chicken breast and salad with carrot and apple, a glass of mineral water
Snack: two slices of wholemeal bread with cucumber and skimmed cheese, a glass of black tea
Supper: barley flakes cooked on milk, a glass of grapefruit juice.
Breakfast: millet groats with apple, nuts and cinnamon, a glass of green tea
Lunch: two slices of wholegrain bread with salad, lean ham, a glass of mineral water
Dinner: broccoli cream soup, potatoes with soft-boiled egg and red cabbage salad, a glass of green tea
Snack: boiled cauliflower, a glass of red tea
Supper: roasted fish fillet with herbs, a glass of apple-carrot juice.
Certainly liquids and especially mineral water may be drunk in higher amounts, also between meals. In case of choosing black tea, take care not to make it too strong. A menu may be adjusted to your own taste and energy needs and also to your day’s layout, as this determines if you are able to prepare more time-consuming meals.