The U.S. Department of Agriculture recommends a diet plan that's low in sugar, salt and saturated fat. One diet that fits the bill is called the Dietary Approaches to Stop Hypertension, or DASH, diet plan. It is recommended by the American Heart Association, USDA and American Dietetic Association. In fact, the DASH diet was the basis of the USDA's MyPyramid plan back in 2005.
Sugar
A diet high in sugar can greatly increase the risk of being overweight. That's because sugar contains a relatively high number of calories. According to the USDA Nutrient Database, table sugar contains 16 calories per teaspoon. In a 20-oz. bottle of soda, that can equal nearly 250 calories from sugar alone. Sugar calories contain very little nutrients, so the DASH plan suggests eating little or no added sugar.
Salt
Sodium, or salt, contributes to high blood pressure. According to the National Institutes of Health, the average American man consumes 4,200 mg of sodium per day and women 3,300 mg. The DASH plan recommends a maximum of 2,300 mg or 1, 500 mg for an even greater health benefit. The DASH plan was specifically designed to lower blood pressure, and according to DASHDiet.org, it can do so in as few as 14 days.
Weight Loss
Although the DASH plan wasn't originally designed to help people lose weight, it was found to be an effective weight loss plan. According to DASHDiet.org, many people report losing as much as 10 to 35 lbs. within a few months of starting the DASH diet. There is a 1,600-, 2,600- and 3,100-calorie plan available. The 1,600-calorie plan offers the most aggressive weight loss approach for both men and women, but talk to your doctor first to see if it's right for you.
Food/Sample Meal
The 1,600-calorie DASH plan calls for six servings of grains, four servings of fruits, four servings of vegetables, two servings of low-fat/fat-free dairy, 1 1/2 servings of lean cuts of meat/fish and two servings of healthy fats per day. It also recommends three servings of nuts/seeds/legumes per week. A sample daily meal plan may include oatmeal/applesauce for breakfast with a whole wheat English muffin, light yogurt and pineapple juice. Lunch consists of chicken salad with baby carrots, dinner roll, cantaloupe and glass of skim milk. An afternoon snack of string cheese and kiwi fruit keeps your energy level high. At dinner, eat roasted chicken breast with baked potato, asparagus, spinach salad with balsamic vinaigrette and apple crisp topped with frozen yogurt for dessert.
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