As a medical professional, I try to ensure that my patients aren’t only putting a bandage on their symptoms, but also taking a pragmatic approach to becoming healthier. When we get busy, it can be easy to reach for quick meals instead of nourishing food. Unfortunately, if you want to get serious about dealing with chronic illnesses, your lifestyle may have to change. Always work with your doctor to develop a food and exercise plan to improve your health.
What is the DASH diet?
It stands for Dietary Approaches to Stop Hypertension. This diet was formulated to lower blood pressure, but it also can help aid weight loss. The diet consists of a variety of fruits, vegetables, lean proteins, low-fat dairy and whole grains. This is one of my favorite diets to recommend to patients because of how easy it is to follow, as well as how delicious it is! This diet is also a great guide for those looking to decrease their meat intake. The DASH diet is recommended by the US Department of Agriculture as one of the ideal eating plans for all Americans.
What this diet limits:
- Processed sugars
- Sodium
- Saturated fats
- Alcohol
What you will be eating:
- Fruits
- Vegetables
- Healthy fats (avocado, nuts, olive oil)
- Lean poultry and fish
- Whole grains (quinoa, whole wheat couscous, brown rice)
DASH recipe examples from EatingWell.com:
- Curried parsnip and apple soup
- Indian edamame quinoa burgers
- Seared chicken with mango salsa and spaghetti squash
- Strawberry and yogurt parfait
- Orange-sesame shrimp salad
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