Celine Walker - DASH Diet: The DASH Diet For Beginners With Delicious DASH Recipes for Weight Loss

Copyright 2017 by Celine Walker All rights Reserved. No part of this book may be reproduced in any form without permission in writing from the author. Reviewers may quote brief passages in reviews. Disclaimer No part of this publication may be reproduced or transmitted in any form or by any means, mechanical or electronic, including photocopying or recording, or by any information storage and retrieval system, or transmitted by email without permission in writing from the publisher. While all attempts have been made to verify the information provided in this publication, neither the author nor the publisher assumes any responsibility for errors, omissions or contrary interpretations of the subject matter herein. This book is for entertainment purposes only.

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I want to thank you and congratulate you for opening the book, DASH Diet: The DASH Diet For Beginners With Delicious DASH Recipes for Weight Loss.

This book is a guide on how to effectively lose unwanted pounds with the help of the DASH Diet. The DASH (Dietary Approaches to Stop Hypertension) is a healthy eating plan tailored to help in treating high blood pressure or preventing it in the first place. By encouraging you to reduce your sodium intake as well as consume potassium/calcium/magnesium-rich foods (they help lower blood pressure levels), you decrease your risk of high blood pressure. You even benefit from reduced risk of getting heart disease, stroke, diabetes, osteoporosis and cancer. The fact that the DASH Diet guides you to making healthier food choices also makes it easier for you to lose weight. Thanks again for opening this book, I hope you enjoy it!

P lenty of vegetables , fruits, whole grains, and low-fat dairy are included in the DASH Diet plan.

Other DASH Diet-approved foods you should consume are legumes as well as fish and poultry. The DASH Diet also allows you to have seeds and nuts in small amounts a few times per week. You may also indulge in small amounts of sweets, fats and red meats, so you get to enjoy your food while still keeping your diet low in total fat, saturated fat, and cholesterol. To ensure that you are losing weight and keeping your blood pressure levels at bay, consider the following recommended servings for different food groups included in your DASH Diet: 1. Vegetables: 4 5 daily servings Go for vegetables that are rich in fiber as well as vitamins and minerals (including magnesium and potassium) such as greens, tomatoes, sweet potatoes, broccoli and carrots. One vegetable serving is equivalent to one-half cup of cut-up vegetables (raw/cooked) or one cup of leafy green veggies (raw).

You can increase the number of vegetable servings in your daily diet by being creative in your meal preparations. For example, you may reduce meat by half and then double up on your veggies when making stir-fry. It helps to not consider vegetables as just side dishes. Know that you can prepare a hearty main dish by simply serving a generous blend of veggies on top of whole wheat noodles or brown rice. You dont even have to be picky about using only fresh vegetables; frozen works just as well in the DASH Diet. 2. 2.

Fruits: 4 5 daily servings Little preparation is needed to make a number of fruits a part of your healthy DASH Diet eating plan. You can easily incorporate fruits into your meals or snacks as they are similar to vegetables in terms of fiber, magnesium, and potassium content (high) as well as fat content (low). One serving of fruit is equivalent to one medium-sized fruit, one-half cup of fresh/frozen/canned fruit, or four ounces of fruit juice. To get your daily fruit requirement, you can complement your meals with one piece of fruit, have another one for a healthy snack, and finish off with a bowl of fresh fruit dessert topped with a spoonful of plain, low-fat yogurt. Keep in mind that fruits with pits like apples and pears are best eaten with their peels on. Aside from containing fiber and other healthy nutrients, the edible peels allow these fruits to provide an interesting texture to your recipes.

It also helps to consult your doctor about eating grapefruit and other citrus fruits, which may interact with any medications you are taking. And if you must use canned fruits or juices, stick to the no sugar added kind. 3. Healthy Fats and Oils: 2 3 daily servings Although fat is essential to your health (it aids your body in absorbing essential vitamins and supports your immune system function), too much of it does increase your risk of becoming obese, having diabetes, and having heart disease. Your DASH Diet plan will have you aiming for reduced total fat (no more than thirty percent of your daily calories should come from fat) to achieve a healthy balance, which is easier since you are encouraged to focus on monounsaturated fats. One serving of healthy fat is equivalent to one teaspoon of soft margarine, two tablespoons of salad dressing, or one tablespoon of mayonnaise.

Limit your use of meat, cream, whole milk, cheese, butter and eggs, as well as any food made from palm oils, coconut oils, lard and solid shortenings. This will help you keep your daily intake of saturated fat less than 6% of your total daily calories. Steer clear of fried foods, baked goods, crackers and other processed foods to help you avoid consuming trans fat. It also helps to check food labels when buying salad dressings and margarines go for those that contain zero trans fat and the least saturated fat. 4. Grains: 6 8 daily servings One serving of grains (including rice, cereal, bread, and pasta) is equivalent to one-half cup of rice/cereal/pasta (cooked), one ounce of cereal (dry), or one slice of bread (whole wheat).

Stick to whole grains, which have higher fiber and nutrient content compared to refined grains. You can substitute brown rice for white rice, whole grain bread for white bread, or whole wheat pasta for regular pasta. Make sure to look for 100% whole grain or whole wheat products, and to keep them in their naturally low-fat state by not adding cream, cheese sauce, or butter to them. 5. Fish, poultry and lean meat: 6 daily servings or fewer The DASH Diet allows meat in small amounts as it is abundant in protein as well as iron, zinc and B vitamins. Go for lean meat.