Dash Diet Chart Pdf

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Dash diet chart pdf. The number at the top of the column is the bmi for your height and weight. Hard boiled egg with 1 2 slices of canadian bacon and 6 oz tomato juice calories. The dash diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure such as potassium calcium and magnesium. See the chart below.

Because fruits and vegetables are naturally lower in sodium than. Box 3 100 107 115 122 130 138 146 154 163 172 105 112 120 128 136 144 153 162. We are persons when some day find ideas about dash diet food charts printable. Move across to your body weight.

Increase or decrease the serving sizes for your own calorie level. The dash diet features menus with plenty of vegetables fruits and low fat dairy products as well as whole grains fish poultry and nuts. See printable blood pressure chart pdf dash diet eating plan dash diet daily meal plan chart more. Uncooked oatmeal cooked with water cooks to about 3 4 cup 1 grain 100 calories 1 medium pear 2 fruit 100 calories morning snack 180 calories 1 oz.

Find out more about the dash diet and. By following the dash diet you may be able to reduce your blood pressure by a few points in just two weeks. Honey whole wheat pretzels 1 grain 110 calories. Over time the top number of your blood pressure systolic blood pressure could drop by eight to 14.

Here is a chart for men and women that gives bmi for various heights and weights to use the chart find your height in the left hand column labeled height. Acapuico tuna salad baby carrots small side salad with italian jello cup calories. The overall goal of the dash diet short for dietary approaches to stop hypertension is to lower your consumption of sodium which aids in lowering your blood pressure. This chart also shows the two levels of sodium 2 300 and 1 500 milligrams mg that dash allows each day.

Printable blood pressure chart pdf via. Printable dash diet plan pdf days breakfast lunch snack dinner total calories for the day. 5 grain 3 fruit 4 vegetable 2 dairy 1 1 2 meat 1 4 nuts seeds legumes 1 2 added fat 1 2 sweets breakfast 200 calories 1 oz. Here is a detailed overview of what it is who should try it and how to do it.

Dash diet calorie adjustments 1200 1600 2000 2400 fruits 4 oz servings 6 oz servings 3 4 4 5 4 5 4 5 vegetables 3 4 4 5 4 5 5 or more low fat and nonfat. The dash diet emphasizes foods that are lower in sodium as well as foods that are rich in potassium magnesium and calcium nutrients that help lower blood pressure.