Dietary habits have become a trend in recent years. Changes lifestyle in the diet , especially happen in urban areas, make the body more fat and invite many diseases appear. As a result, we must balance the intake of eating to keep the ideal weight in various ways, one of them diet.
The wrong diet can be fatal
Some nutrition experts argue that dietary restriction (diet) should be done healthily, starting with how to recognize our own body. Restriction of intake should not cut the daily caloric needs and nutritional intake the body needs. When done carelessly and not following the rules, dietary side effects can appear. Various side effects that include hypoglycemia (lack of sugar), hyponatremia (lack of salt), and others that are not healthy, it can lead to death.
Therefore, before starting a diet, it’s good to know in advance the ins and outs of the diet that will be undertaken. One diet that is a therapy for patients with metabolic diseases is the DASH diet.
What is a DASH diet?
DASH stands for Dietary Approaches to Stop Hypertension, a diet formulated by the National Institute of Health (NIH). The DASH diet is a healthy dietary way intended to help therapy or prevent hypertension (high blood pressure). Although the main benefit of this modern diet is to control hypertension and lower cholesterol, this healthy diet has been shown to help achieve and maintain a healthy weight. The DASH diet aims to reduce intake of sodium, fat and cholesterol by increasing the intake of protein, fiber, and ensuring the adequacy of vitamins and minerals.
How to go on a DASH diet?
DASH diet is done throughout the year until good eating habits are formed. The rule of eating frequency remains 3x a day with food portions covering 2000 calories per day. Here’s how to go on a DASH diet.
Whole grains (6 to 8 servings per day)
Replace white rice with brown rice.
If you want to eat pasta, choose pasta from whole grains.
Replace bread with wheat bread without adding cheese, chocolate or butter.
Vegetables and fruits (4 to 5 servings per day)
Choose vegetables and fruits rich in magnesium and potassium like bananas. Eat as a snack at 11 am and 5 pm or 1 hour before a big meal.
Should not peel the skin of the fruit because it contains many nutrients, and select fresh vegetables than frozen vegetables.
Milk and low or nonfat dairy products (2 to 3 servings per day)
This food group is very useful because the content of calcium, vitamin D and protein.
Choose low-fat or even fat-free. Can be varied with vegetables and fruit in a salad dish.
Fat and oil (2 to 3 servings per day)
Limit your intake of meat, butter, cheese, milk, cream, eggs and processed coconut oil foods.
Avoid trans fats found in processed foods such as biscuits, fried foods, and packaged snacks.
Read food labels carefully, choose one that contains low levels of saturated fat and trans fat free.
Sweets, especially at low or no fat (up to 5 servings per week)
Avoid foods that contain artificial sweeteners.
Avoid beverage packaging containing artificial sweeteners. Although labeled diet or low sugar, but the sugar content that is not needed by the body still exist.
Choose water as a daily drink. Besides without calories, water also has many functions such as dissolving body toxins, forming cells and body fluids, as a cushion of organs, as lubricants, and launching our digestive function.
Nuts, seeds and legumes (4 to 5 servings per week)
Depending on the type of DASH Diet selected.
Recommended sodium consumption is 1500 mg – 2300 mg per day