Moore Thomas J - The DASH diet for weight loss : lose weight and keep it off--the healthy way--with Americas most respected diet

NAMED THE BEST OVERALL DIET BY U.S. NEWS & WORLD REPORT TWO YEARS IN A ROWRECOMMENDED BY THE US DEPARTMENT OF AGRICULTURE AS AN IDEAL EATING PATTERN FOR ALL AMERICANSENDORSED BY THE NATIONAL HEART, LUNG, AND BLOOD INSTITUTE AND THE AMERICAN HEART ASSOCIATION(AHA)MEAL PLANS PROVIDED AT MULTIPLE CALORIE LEVELS (SO THERES ONE THATS RIGHT FOR ALL READERS) ANDFOR MEAT-EATERS AND VEGETARIANS ALIKESTART THE DASH DIET THE EASY WAY WITH ONE OF OUR SIMPLE,SUBSTANTIAL MEAL PLANS:1,600 CALORIES: DAY 5Target: 6 grain, 4 fruit, 4 vegetable, 2 dairy, 1 meat, nuts/seeds/legumes, 1 added fat, sweetsBREAKFAST (340 CALORIES) 1 Low-Fat Blueberry Muffin , 2 grain (200 calories) cup raspberries, 1 fruit (30 calories) 1 cup low-fat milk, 1 dairy (110 calories)MORNING SNACK (160 CALORIES) 1 cup sliced mango, 2 fruit (110 calories) ounce (1 small slice) low-fat cheddar cheese, dairy (50 calories)LUNCH (325 CALORIES) 1 Cobb Salad (, 4 vegetable, dairy, meat, 1 added fat (225 calories) 1 small chocolate chip granola bar, 1 grain (100 calories)AFTERNOON SNACK (160 CALORIES) Ants on a log: 4 celery sticks (5 inches each), 1 vegetable (5 calories) 1 tablespoon peanut butter, nuts/seeds/legumes (100 calories) 2 tablespoons raisins, fruit (55 calories)DINNER (445 CALORIES) Shrimp Scampi, 3 ounces shrimp with sauce ), 1 meat (145 calories) 1 cups whole-wheat linguine, 3 grain (300 calories)EVENING SNACK/DESSERT (105 CALORIES) 1 medium apple, 1 fruit (50 calories) 2 tablespoons low-fat caramel sauce, sweets (55 calories)Nutrition analysis for the day: 1,535 calories, 6 grain, 4 fruit, 5 vegetable, 2 dairy, 1 meat,nuts/seeds/legumes, 1 added fat, sweetsUNLIKE MOST DIETS, the DASH Diet is based on favorite foods you can find at the grocery store around the corner. Its easy to follow, it wont leave you hungry, and its built for long-lasting results. Its also Americas healthiest diet. And people on the DASH Diet feel better and think more clearly. omas Moore. e teams goal was to create a diet to lower blood pressure (DASH stands for Dietary Approaches to Stop Hypertension), and they came up with an easy eating plan that has since been proven to lower high blood pressure and reduce the development of hypertension, lower cholesterol, and reduce the risk of heart attacks, strokes, heart failure, and kidney stones, as well as reduce the risk of developing colon cancer. e teams goal was to create a diet to lower blood pressure (DASH stands for Dietary Approaches to Stop Hypertension), and they came up with an easy eating plan that has since been proven to lower high blood pressure and reduce the development of hypertension, lower cholesterol, and reduce the risk of heart attacks, strokes, heart failure, and kidney stones, as well as reduce the risk of developing colon cancer.

And the researchers noticed something else along with these incredible medical benefits: while eating a varied, hearty diet of nutritious foods, people on the DASH Diet also were able to lose weight and maintain that healthy weight loss over time. Named the Best Overall Diet by U.S. News & World Report two years in a row and recommended by the US Department of Agriculture as an ideal eating pattern for all Americans, the DASH Diet is easy to follow and allows you to choose the foods you like. Now, based on new data from Dr. Moores continuing research, e DASH Diet for Weight Loss adapts the DASH Diet for anyone who wants to reach his or her healthiest weight. Youll learn how to calculate calorie targets and learn what counts as a serving; how to add exercise to the diet; how to keep a food log, plan a menu, and adapt favorite recipes for the DASH Diet.

And youll learn how to keep off the weight you lost. With versions for meat-eaters and vegetarians, the DASH Diet is a plan you can stick to because it offers a wide selection of your favorite foods, not special supplements or meals that you have to buy from a specific manufacturer. Youll read inspiring before-and-after stories by others who have experienced success with DASH. And youll find extensive meal plans at the calorie level that is just right for you, concentrating on how to lose weight without sacrificing great-tasting foods. You can reach your goal to lose weight and keep it off by following Americas healthiest diet. Dr. omas J. omas J.

Moore is professor of medicine at Boston University School of Medicine and associate provost for the Boston University Medical Campus. His research team at Harvard Medical School worked with other teams at Johns Hopkins, Duke, the Pennington Research Institute, and the University of Oregon to design the DASH Diet and prove its benefits. Dr. Moore is the founder of the online DASH for Health program. Megan C. Murphy, MPH, earned her masters degree in public health at Boston University, where she focused her studies on how people make health and lifestyle choices.

She has served as the program manager of the DASH for Health program since its inception in 2002, helping people make healthy choices every day. Mark Jenkins is a freelance writer and the author of many successful books, including two Book-of-the Month Club alternate selections. His writing has appeared in publications as diverse as Rolling Stone and TheWall Street Journal. Mark lives on the island of Marthas Vineyard, Massachusetts. MEET THE AUTHORS, WATCH VIDEOS AND MORE AT SimonandSchuster.com THE SOURCE FOR READING GROUPS JACKET DESIGN BY ERIC FUENTECILLA JACKET PHOTOGRAPH BY CHRISTINE BALDERAS/PHOTODISC/GETTY COPYRIGHT 2012 SIMON & SCHUSTER Thank you for purchasing this Free Press eBook. Sign up for our newsletter and receive special offers, access to bonus content, and info on the latest new releases and other great eBooks from Free Press and Simon & Schuster. or visit us online to sign up at eBookNews.SimonandSchuster.com This publication contains the opinions and ideas of its author. It is intended to provide helpful and informative material on the subjects addressed in the publication.

It is sold with the understanding that the author and publisher are not engaged in rendering medical, health, or any other kind of personal professional services in the book. The reader should consult his or her medical, health or other competent professional before adopting any of the suggestions in this book or drawing inferences from it. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book. Free Press A Division of Simon & Schuster, Inc. 1230 Avenue of the Americas New York, NY 10020 www.SimonandSchuster.com Copyright 2012 by Thomas J. Moore, M.D.

All rights reserved, including the right to reproduce this book or portions thereof in any form whatsoever. For information address Free Press Subsidiary Rights Department, 1230 Avenue of the Americas, New York, NY 10020. First Free Press hardcover edition April 2012 FREE PRESS and colophon are trademarks of Simon & Schuster, Inc. The Simon & Schuster Speakers Bureau can bring authors to your live event. For more information or to book an event contact the Simon & Schuster Speakers Bureau at 1-866-248-3049 or visit our website at www.simonspeakers.com. Designed by Katy Riegel Library of Congress Cataloging-in-Publication Data Moore, Thomas J.