Date of the last update: 20.03.2024
People who want to take care of their health and gain energy on a daily basis can find the answer in the DASH diet. This is one of the most recommended diet plans in the world, which not only benefits heart health, but also supports the overall health of the body.
Table of contents:
- The dash diet – what Is It?
- What can you eat on the dash diet?
- Can eggs be eaten in the dash diet?
- Sample menu according to the principles of the dash diet
- Summary
You can read this article in 3 minutes.
The dash diet – what is it
DASH, or “Dietary Approaches to Stop Hypertension,” was originally created as a way to control blood pressure. However, over time it has become known as an effective diet to support heart health and overall vitality.
The main goal of the DASH diet is to promote balanced dietary intake and reduce sodium intake while providing the body with essential nutrients. This diet focuses on vegetables, fruits, whole grains, lean grains, vegetable proteins and nuts.
What can you eat on the dash diet
- Vegetables and fruits – the DASH diet promotes abundant consumption of vegetables and fruits, which are rich in vitamins, minerals and antioxidants. It is recommended to eat at least 4-5 servings of vegetables and 4-5 servings of fruit per day.
- Whole grain cereal products – on the DASH diet, it is recommended to choose whole grain cereal products, such as whole grain bread, brown rice and whole grain pasta.
- Plant protein – eat more plant-based protein sources, such as beans, lentils and tofu. These can replace meat or other animal protein sources.
- Skim milk and dairy products -the DASH diet limits the intake of fatty dairy products in favour of low-fat or fat-free ones.
- Nuts, seeds and legumins – these sources of healthy fats, fiber and protein should be a regular part of your menu.
- Limited sodium – one of the key aspects of the DASH diet is to control salt intake. It is recommended to limit sodium to no more than 2,300 mg per day.
Can eggs be eaten in the dash diet
On the DASH (Dietary Approaches to Stop Hypertension) diet, eggs can be a part of a balanced eating plan. While the DASH diet emphasizes fruits, vegetables, whole grains, lean proteins and low-fat dairy products, it does not prohibit the consumption of eggs.
Eggs are a source of vitamins, minerals and high-quality protein, which can be beneficial in a healthy diet. However, the DASH diet recommends limiting the intake of fatty sources of animal protein, so it is advisable to cook eggs in a way that does not add excess fat, such as hard or soft boiling, without adding much butter or oil. Therefore, eggs can be part of a healthy menu on the DASH diet, but it is recommended to eat them in moderation.
Sample menu according to the principles of the dash diet
Breakfast
- Salad with strawberries, banana and oatmeal with skimmed or plant milk
- 1 slice of whole-grain toasted bread with peanut butter
- Green tea with no added sugar
Second breakfast
- Natural yogurt with chopped nuts, dried fruit and honey
Lunch
- Salad with crisp vegetables (tomatoes, cucumbers, peppers), romaine lettuce, avocado and grilled shrimp or chicken
- 1 slice of dark bread
- Mineral water with lemon
Snack
- Carrots, celery and bell peppers with chickpea hummus
Dinner
- Baked cod with tomatoes and herbs
- Baked sweet potato
- Green string beans
- Sparkling water with a teaspoon of lemon juice
Snack before bed
- Seasonal fruit or a handful of nuts
Check out also:
- Keto Diet for Vegetarians – Info, Recipes
- Diet and a healthy heart – what to eat and what to avoid?
- The Mediterranean Diet: What Can We Learn from it?
- Food and mood. How does diet affect our mental health?
Summary
The DASH diet, or “Dietary Approaches to Stop Hypertension,” is an eating plan with extremely positive effects on heart health and overall body health. It is based on a balanced intake of vegetables, fruits, whole grains, vegetable protein, lean dairy products, nuts and seeds. Despite the emphasis on healthy eating habits, the DASH diet does not exclude eggs, which are a valuable source of nutrients. The sample menu presented in the article show that a healthy diet can be tasty and varied. It is worth consulting a nutrition expert before starting the DASH diet to tailor it to your own needs and health goals.
