What is DASH diet, DASH diet to lose weight! Special diet for hypertension patients

Hypertension patients in the advanced age period need to pay more attention to their nutrition in terms of health. Example nutrition list for both weight loss and healthy DASH diet:

The DASH diet, which is one of the diets designed to protect cardiovascular health, is a nutrition program that aims to balance blood pressure, portion size, healthy nutrition and consumption in the right amount. The DASH diet, which is one of the diets applied to prevent hypertension today, aims to reduce the amount of total fat in the body and limit the daily salt consumption. If the doctor’s approval is obtained, you can reduce your blood pressure by a few units in just 2 weeks, thanks to the regularly applied DASH diet. DASH diet, which is a very important type of nutrition due to its protection of health, reduces the risk of osteoporosis, cancer, heart diseases, stroke and diabetes. Although it is not aimed at losing weight, it helps to get rid of unwanted weight as it will direct you to healthy foods. While reducing the amount of salt, fat and saturated fat, foods high in sugar and red meat; consumption of fruits and vegetables, low-fat milk and dairy products, cereals, fish, poultry and nuts is recommended. Increasing grain is similar to the Mediterranean Diet, with reducing red and processed meat.

1 WEEK DASH DIET LIST! DASH DIET EXAMPLE NUTRITION

MONDAY

Breakfast: 1 cup (90 grams) of oatmeal, 1 cup (240 ml) of skim milk, 1/2 cup (75 grams) of blueberries and 1/2 cup (120 ml) of fresh orange juice.
Snack: 1 medium apple and 1 cup (285 grams) of low-fat yogurt.
Lunch: Tuna sandwich made with 2 slices of wholemeal bread, 1 tablespoon (15 grams) of mayonnaise, 1.5 cups (113 grams) of green salad, and 80 grams of canned tuna.
Snack: 1 medium banana.
Dinner: 1/2 cup (75 grams) broccoli and 1/2 cup (75 grams) carrots cooked in 1 teaspoon (5 ml) vegetable oil. 85 grams of lean chicken breast. Served with 1 cup (190 grams) of brown rice.

TUESDAY

Breakfast: 2 slices of whole wheat bread and 1 tablespoon (20 grams) of jam, 1/2 cup (120 ml) of fresh orange juice and 1 medium apple.
Snack: 1 medium banana.
Lunch: 85 grams of lean chicken breast with 150 grams of green salad, 45 grams of low-fat cheese and 1 cup (190 grams) of brown rice.
Snack: 1/2 cup (30 grams) of canned peaches and 1 cup (285 grams) of low-fat yogurt.
Dinner: 1 teaspoon (300 grams) of boiled potatoes and 1.5 teaspoons (225 grams) of boiled vegetables and 85 grams of salmon or red meat in 1 teaspoon (5 ml) of vegetable oil.

WEDNESDAY

Breakfast: 1 cup (90 grams) of oatmeal, 1 cup (285 g) of nonfat yogurt and 1/2 cup (75 grams) of blueberries. 1/2 cup (120 ml) of fresh orange juice.
Snack: 1 medium orange.
Lunch: 2 slices of whole wheat bread, 85 grams of lean turkey meat, 45 grams of low-fat cheese, 1/2 cup (38 grams) of green salad and 1 cup (38 grams) of cherry tomatoes.
Snack: 45 grams of cheese and 4 whole grain crackers.
Dinner: 170 grams of fish fillet, 1 cup (200 grams) of mashed potatoes, 1/2 cup (75 grams) of green peas and 1/2 cup (75 grams) of broccoli.

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THURSDAY

Breakfast: 1 cup (90 grams) of oatmeal, 1 cup (240 ml) of skim milk and 1/2 cup (75 grams) of raspberries. 1/2 cup (120 ml) of fresh orange juice.
Snack: 1 medium banana.
Lunch: 130 grams of grilled tuna, 1 boiled egg, 2 cups (152 grams) of green salad, 1/2 cup (38 grams) of cherry tomatoes and 2 tablespoons (30 ml) of low-fat vinaigrette.
Snack: 1/2 cup (30 grams) of pears and 1 cup (285 grams) of low-fat yogurt.
Dinner: 150 grams of mixed vegetables and 85 grams of red meat with 1 cup (190 grams) of brown rice.

FRIDAY:

Breakfast: 2 hard-boiled eggs, 2 cups turkey bacon, 1/2 cup (38 grams) cherry tomatoes, 2 slices of whole wheat bread, plus ½ cup (120 ml) fresh orange juice.

Snack: 1 medium apple.
Lunch: 2 slices of wholemeal bread, 1 bowl of lentil soup, 45 grams of low-fat cheese, 1 cup (80 grams) of green salad and 1/2 cup (38 grams) of cherries
Snack: 1 glass of fruit salad.
Dinner: Spaghetti made with 1 cup (190 grams) of 1 cup and meatballs made with 115 grams of ground beef. Side with 1/2 cup (75 grams) of green peas.

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SATURDAY

Breakfast: 2 slices of whole wheat toast with 2 tablespoons (40 grams) of peanut butter, 1 medium banana, 2 tablespoons (16 grams) of mixed nuts and 1/2 cup (120 ml) of fresh orange juice.

Snack: 1 medium apple.
Lunch: 85g of grilled chicken, 1 cup (150g) of roasted vegetables and 1 cup (190g) of lentil meatballs.
Snack: 1/2 cup (30 grams) of mixed fruit and 1 cup (285 grams) of low-fat yogurt.
Dinner: 1 cup (190 grams) of brown rice, 1/2 cup (40 grams) of cooked lentils with 85 grams of lamb chops and 2 scoops of mashed potatoes
Dessert: Low-fat chocolate pudding.

MARKET

Breakfast: 1 cup (90 grams) of oatmeal, 1 cup (240 ml) skim milk, 1/2 cup (75 grams) of blueberries and 1/2 cup (120 ml) of fresh apple juice.

Snack: 1 medium pear.
Lunch: 85 grams of lean chicken breast, 1 tablespoon of mayonnaise, 2 cups (150 grams of green salad, 1/2 cup (75 grams) of cherry tomatoes and 4 whole grain crackers.
Snack: 1 banana and 1/2 cup (70 grams) of almonds.
Dinner: 85 grams of roast beef with 150 grams of boiled potatoes, 1/2 cup (75 grams) of broccoli and 1/2 cup (75 grams) of green peas.

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