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Make it 1,500 calories: Change P.M. snack to 1 cup blueberries and omit evening snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to lunch and add 1 medium banana to evening snack. Day 7
Make it 1,500 calories: Change A.M. snack to 1 clementine and change P.M. snack to 1 medium apple. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack. Day 4
The DASH diet promotes low-sodium meals with fruits, vegetables, whole grains, and lean proteins. Eggs, oats, whole-wheat toast, and yogurt with fruits or veggies make up a DASH-approved breakfast.
The DASH diet is one of three healthy diets recommended in the 2015–20 U.S. Dietary Guidelines, which also include the Mediterranean diet and a vegetarian diet. [2] [3] The American Heart Association (AHA) considers the DASH diet "specific and well-documented across age, sex and ethnically diverse groups." [3]
“The DASH diet is very similar in concept to the Mediterranean diet but has an emphasis on low sodium intake for heart health, striving for the daily recommended intake of 1500-2300 mg of sodium ...
Both the DASH diet and the Mediterranean diet have been shown to improve cognition. [2] A team at Rush University Medical Center, including Martha Clare Morris (a nutritional epidemiologist), worked to create the MIND diet. [3] Like the DASH and Mediterranean diets, the MIND diet emphasizes the intake of fresh fruit, vegetables, and legumes. [4]
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