What foods can you eat on the Dash diet?


Quick Answer

The DASH diet encourages the consumption of fruits and vegetables, low-fat dairy products and lean meats, poultry and fish. People on the diet should limit their consumption of sweets, alcohol and sodium.

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Full Answer

The DASH diet is a balanced diet plan originally developed for people with hypertension and pre-hypertension. The diet focuses on low-fat, high-fiber foods with an emphasis on fruits, vegetables, nuts and whole grains.

People on the DASH diet are encouraged to consume six to eight servings of whole grains, and four to five servings each of fruits and vegetables daily. Grains allowed on the diet include whole wheat pasta or bread and brown rice. Good fruits and vegetables to eat include apples, pears, broccoli, sweet potatoes and greens. The DASH diet also recommends two or three servings of low-fat dairy products per day, such as plain yogurt, skim milk or cottage cheese, and less than six servings of lean protein, such as skinless chicken breasts, eggs or salmon.

While the DASH diet does not expressly forbid the consumption of sugar, it recommends that users consume less than five servings of sweets per week. Alcohol consumption should be limited to two or fewer drinks per day for men and one or fewer for women.

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