Printable Dash Diet Plan 1200 Calories Pdf

Lunch five mexican chopped salad.

Printable dash diet plan 1200 calories pdf. The focus of the dash diet is more about what you can eat rather than cutting foods out like many trendy diets do these days such as whole30 and the ketogenic diet which call to eliminate certain food groups altogether. Minced garlic and a dash of red pepper flakes. A relatively restrictive 1 200 calorie dash diet is on the low end of the daily calories needed by most people. 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.

1200 calorie meal plan meal sample meal 1 sample meal 2 breakfast 1 starch 1 fruit 1 milk 1 2 cup bran flakes 4 oz banana 8 oz 1 milk 1 slice wheat toast 2 tsp no sugar added jam 3 4 cup blueberries 1 cup fat free yogurt lunch 1 starch 1 fruit 1 vegetable 2 meat 1 fat 1 slice wheat bread 2 oz lean sliced ham mustard as desired. Honey whole wheat pretzels 1 grain 110 calories. The basic idea is to load up on fruits and veggies choose whole grains over refined include calcium rich dairy items and eat modest amounts of lean meat and fish. Fortunately eating a balanced diet and leading an overall healthy lifestyle can help to keep blood pressure levels in check.

The following sample menu for a 1200 calorie meal plan includes a total of 5 starch exchanges 2 fruit exchanges 2 milk exchanges 3 nonstarchy vegetable exchanges 5 meat exchanges and 4 fat exchanges daily. Before starting such a low calorie plan consult with your doctor to make sure it s safe and appropriate for your sex age current weight and activity level. Dash sodium involved 412 participants. The dash diet features menus with plenty of vegetables fruits and low fat dairy products as well as whole grains fish poultry and nuts.

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. Calories than the diet version but you may prefer it. In a small bowl whisk vinegar olive oil garlic and red pepper. Their systolic blood pressures were 120 159 mm hg and their diastolic blood pres sures were 80 95 mm hg.

The meals and snacks in this 7 day 1 200 calorie meal plan follow both the dash diet dietary approaches to stop hypertension eating pattern and the american heart association recommendations for a heart healthy diet. Dash diet pdf printable the daily meal plan tracker breakfast fruit dairy vegetables bread starch meat protein snack lunch fruit dairy vegetables bread starch meat protein snack dinner fruit dairy vegetables bread starch meat protein. In a large bowl combine lettuce spinach chicken and bacon. About 41 percent of them had high blood how to lower calories on the dash eating plan the dash eating plan was not designed to.