Dash Diet for Beginners

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Welcome to the Dash Diet

January 19, 2024

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Dash Diet Serving Sizes

The Dash Diet is measured with a Dash serving sizes, here is a guideline that will help you with the Dash Diet serving sizes. DASH Diet Serving Sizes Grains, starches 1 slice of bread 1/2 English muffin or bun 1/4 bagel 1 ounce dry cereal 1/2 cup cooked cereal, pasta, corn, rice Fruits 6 ounces by weight of fruit 6 ounces of juice 1 medium piece of fruit 1/2 cup canned, frozen fruit 1/4 cup dried fruit Vegetables 1/2 cup cooked or raw vegetables 1 cup leafy raw vegetables 6 fluid ounces vegetable juice Dairy 8 fluid ounces (1 cup) milk or yogurt 1 1/2 ounces of cheese 2 cups cottage cheese (note: higher calories than other dairy servings) Meats, fish, poultry 2 1/2 - 3 1/2 ounces, cooked Eggs 1 egg 2 egg whites 1 fluid ounce egg-substitute Beans 1/4 cup cooked beans, lentils, or peas Nuts 1/4 cup or 1 ounce nuts 2 Tbsp or 1 ounce seeds 2 Tbsp peanut butter Fats and oils 1 tsp soft margarine 1 Tbsp low-fat mayonnaise 2 Tbs...

Dash Diet Guidelines

Here are the Dash Diet Guidelines to help you on your way to one of the Best Heart Healthy Diet and the diet for healthy Eating. This was voted the top heart healthy diet by a panel of experts from US News & World Report chose the DASH diet as one of the Best Diet, Healthiest Diet, and the Best Diet for Diabetes. "DASH was developed to fight high blood pressure, not as an all-purpose diet." The DASH diet was originally developed to help people to lower blood pressure without medication, but it's been shown to have many additional health benefits. It also lowers the risk of diabetes, stroke, heart attacks, kidney stones, several types of cancer. Now we know that it also decreases heart disease risk, according to a study published online in the journal "Circulation: Cardiovascular Quality and Outcomes." The new data show that subjects who followed the DASH diet decreased their 10-year risk of coronary heart disease by 18% over those who ate a mor...

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Welcome to the Dash Diet

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