This is the seventh year in a row which this diet received the title for the best diet for overall health and weight loss, in the opinion of many experts.
DASH diet was initially designed to reduce high blood pressure, later all doctors and nutritionists recommend as the ideal type of diet.
This year also left behind Atkins and Paleo diets, and is based on fruits, vegetables, whole grains and low fat meat, and most importantly the DASH diet is to reduce the intake of salt, refined sugars, fats and red meat.
– The daily intake of salt is limited to 1 teaspoon
– During the day eat the most fresh fruit and vegetables
– Ordinary grains are replaced with whole grains
– It avoiding processed foods industry
– They choose non-fat sources of protein like fish and pulses
Less active people need to import about 2,000 calories per day, while active persons not afford 2,200 calories.
People who have between 30 and 51 years must contain 1,800 calories and older than 51 years – 1,600 calories if they have a “sedentary” work.
Average active people must bring to 2,000 or 2,200 calories in the appropriate age, while the third group of people – active, have an additional 200 calories during one day.
100g oatmeal with 1 cup (240ml) milk, ½ cup (75g) fresh blueberries and a glass of orange juice
1 medium apple and 1 cup (285g) cream
1 cup (285ml) vegetable soup, tuna sandwich with 80g canned, 100g of lettuce, 1 teaspoon mayonnaise easy and 2 slices of bread from whole grains
100g cooked chicken breasts, 100g cooked broccoli, carrots 100g cooked or fresh, 200g cooked brown rice
2 boiled eggs, 50g cherry tomatoes, 2 slices whole grain bread, 1 cup of fresh orange juice.
Lettuce 100g, 100g cherry tomatoes, 1 tablespoon dressing to taste, 50g hard cheese, 4 whole-grain crackers
1 cup of fruit salad
1 cup spaghetti with tomato sauce and turkey meat 100g, 100g boiled peas