1/11/2024 0 Comments Dash diet sample menu![]() ![]() Follow these tips to get you back on track. When changing lifestyle habits, it is normal to slip off track occasionally. Substitute low-calorie foods, such as when snacking (choose fruits or vegetables instead of sweets and desserts) or drinking (choose water instead of soda or juice), when possible.Reduce the amount of meat that you eat while increasing the amount of fruits, vegetables, whole grains, or dry beans.Eat smaller portions more frequently throughout the day.General tips for reducing daily calories include: Find out your daily calorie needs or goals with the Body Weight Planner and find tips to lowering you calorie intake on DASH. To lose weight, follow the DASH eating plan and try to reduce your total daily calories gradually. The DASH eating plan can be used to help you lose weight. To help, read nutrition labels on food, and plan for success with the DASH Eating Plan: Healthy Eating, Proven Resultsand other heart-healthy recipes. To benefit from the DASH eating plan, it is important to consume the appropriate amount of calories to maintain a healthy weight. Therefore, healthier choices when shopping and eating out are particularly important. Most of the sodium Americans eat comes from processed and prepared foods, such as breads, cold cuts, pizza, poultry, soups, sandwiches and burgers, cheese, pasta and meat dishes, and salty snacks. *Examples of convenience foods are frozen dinners, prepackaged foods, and soups examples of condiments are mustard, ketchup, soy sauce, barbecue sauce, and salad dressings. Choose fruit or vegetables as a side dish, instead of chips or fries.Avoid choosing menu items that include foods that are pickled, cured, smoked, or made with soy sauce or broth.Avoid choosing menu items that have salty ingredients such as bacon, pickles, olives, and cheese.Ask that foods be prepared without added salt or MSG, commonly used in Asian foods.Rinse canned foods or foods soaked in brine before using to remove the sodium.Flavor your foods with salt-free seasoning blends, fresh or dried herbs and spices, or fresh lemon or lime juice.Don’t add salt when cooking rice, pasta, and hot cereals.Avoid instant or flavored rice and pasta.Avoid food with added salt, such as pickles, pickled vegetables, olives, and sauerkraut.Choose fresh or frozen versus canned fruits and vegetables.Choose fresh poultry, fish, and lean meats instead of cured food such as bacon and ham.Read food labels, and choose items that are lower in sodium and salt, particularly for convenience foods and condiments.*.Tips For Lowering Sodium When Shopping, Cooking, And Eating Out The key to lowering your sodium intake is to make healthier food choices when you’re shopping, cooking, and eating out. To benefit from the proven DASH eating plan, it is important to limit daily sodium levels to 2,300 mg, or 1,500 mg if desired, and to consume the appropriate amount of calories to maintain a healthy weight or lose weight if needed. ![]()
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