DASH diet DASH (Dietary Approache to What to eat? Stop Hypertension) is a choose the food that healthy-eating plan designed are rich in: to help treat or prevent potassium, calcium, hypertension. magnesium, protein, fibers, vegetables, fruits, ������why DASH ? whole grains, beans &nuts. ● lower blood pressure avoid the food that are ● lower low-density lipoprotein rich in: sodium, (LDL or \"bad\") cholesterol saturated fats such as fatty meats and full-fat levels in the dairy products. blood ● Decrease the inflammation ● Decrease insulin resistance (Diabetes ) , improve blood lipids and encourage weight loss. ● Brain Health ● Bone and joint health
Plans Day 2 Day 3 Breakfast : Breakfast : Breakfast : Apple cinnamon cut oats: •Toast Hummus or ful •Fried egg Whole grain bread , 1cup cooked oats •Avocado cucumber 1 apple 2 TBSPS of peanut butter Lunch: Lunch: 1 TSP cinnamon •whole grainpasta &shrimp Egyptien Lunch : •vegetables SANYET EL BATATES w/ Dinner: brown rice 3cups of mixed greens 1cup cooked quinoa •lean meat , Dinner: 1cup cherry tomatoes Bulgur w/broccoli Half cup of chicken Spicy Shrimp, breasts or salmon snacks : Vegetable & Couscous Bowls Dinner: •pears , cinnamon snacks : 1TSB garlic Bannas or Vegetables popcorn Chicken breasts low sodium soy salt Dry brown rice
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