![]() ![]() This plan included chocolate and cookies, but those can be replaced with your favorite dessert instead, such as ice cream. A small amount of sweet treats are built into the DASH diet, since deprivation doesn't work well for many people. It is not a fad diet that you stop and start. The DASH diet is a healthy lifestyle that can be followed life long. Specific portion sizes for each of the food groups can be found here. The DASH diet is based on getting enough calcium, fiber, protein and calcium throughout the day. Lean red meat is an acceptable alternative for fish and poultry on occasion. Substitute lemon, lime, vinegar, or salt-free seasoning blends. Choose ready-to-eat breakfast cereals that are low in sodium. Health & Nutrition Recipes Dos & Donts Expert Reviews Pros Nutritionally sound. In the DASH diet, poultry and fish are favored over fatty red meats. Use canned vegetables with no salt added. If you prefer, you can add an additional snack between breakfast and lunch, or can remove the snack after dinner. This meal plan includes three meals and two snacks daily. When you grocery shop, fill your cart with mostly whole foods (vegetables, fruit, whole grains, beans, nuts, seeds, dairy, fish, and poultry) and less processed foods. ![]() The total meal plan calls for 4 to 5 servings of vegetables and 4 to 5 servings of fruits daily. Dash Diet Phase One Shopping List Gruyere Cheese, Peas, Oregano Free Range Eggs, Radishes, Paprika OILS and DRESSINGS, Spinach, Parsley Olive Oil, Tomatoes. The 7-Day Weight Loss Meal Plans with Grocery List Grocery list Healthy. Plan meals and snacks to include a serving or more of vegetables and fruits. When you follow the DASH diet, youll limit your intake of sweets and added. ![]()
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