THE DASH DIET

WHY THE DASH DIET WORKS

• The diet works because it first determines how many calories you should have
• It then tells you where you should get those calories
• It also reminds you to eat low amounts of salt

WHAT YOU CAN IN THE DIET

• No food group is off limits.
• Lean meat
• Poultry
• Fish
• Whole grains

WHAT YOU CAN EAT IN THE DIET

• Fruits & vegetables
• Dairy
• Nuts
• Seeds
• A little fat

WHAT YOU SHOULDN'T EAT

• Salt packed foods.
• Saturated fats.

HOW MUCH YOU CAN EAT

• Add one vegetable serving to a meal
• Add fruit serving to another meal
• Use herbs & spices

CONTINUING HOW MUCH YOU CAN EAT

• 6-8 servings of grains
• 4-5 servings of fruits
• 4-5 servings of vegetables
• 2-3 of low-fat or fat-free dairy
• 6 or fewer of lean meat, poultry and fish

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• 4-5 (a week) of
• Nuts
• Seeds
• 2-3 servings of fats and oils
• 5 or fewer (a week) of sweets

NUTRITIONAL INFO

• Low sodium diet
• You need to cap you're sodium intake at or below 2,300 mg
• Eventually the diet will work to stay under 1,500 mg

DOES IT INCLUDE AN EXERCISE PLAN

• No
• It does recommend to stick with a physical activity program

AMOUNT OF CALORIES

• Women ages
• 21-25 (2,000 calories)
• 26-50 (1,800)
• 51+ (1,600)

AMOUNT OF CALORIES CONTIUED

• Men ages
• 21-40 (2,400 calories)
• 41-60 (2,200 calories)
• 61+ (2,000 calories)

RISKS

• We don't have any
• But it is hard to follow

BENEFITS

• It can lower blood pressure
• You can loose weight
• It is shown to increase HDL (high-density lipoprotein) cholesterol
• It decreases bad LDL (low-density lipoprotein) cholesterol and triglycerides
• It is heavy on fruits and vegetables

CONTINUING THE BENEFITS

• It is light on saturated
• It is light on salt
• It light on sugar
• It can lower the risk of several types of cancer
• It can lower reduce the risk of heart disease

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• It can lower the risk of strokes
• It can lower the risk of heart failure
• It can reduce the risk of kidney stones
• There is a reduced risk of developing diabetes
• It can slow down the progression of kidney disease

DO'S IN THE DIET

• Serve up lean poultry and fish in moderation
• Eat a lot of whole grains an vegetables
• If you need sugar eat fruit

DON'TS IN THE DIET

• Don't use salt

RANKINGS

• Number 1 diet for diabetes
• The healthiest diet
• The best diet

BIBLIOGRAPHY

• www.health.usnews.com
• www.dashdiet.org

THE END

• Breanna Mills
• Seth Hall
• Hayleigh Hudson
• Alaska Parsons