Dash Diet Meal Plan 1800 Calories This one week meal plan was designed for a person who needs about 1 800 calories per day and has no dietary restrictions Keep in mind that your daily calorie goal may vary But the calorie level on the DASH diet can be custom made to meet your needs
Dinner 412 calories 1 serving Chicken Chili with Sweet Potatoes 1 4 avocado diced 1 Tbsp nonfat plain Greek yogurt Top chili with avocado and yogurt Meal Prep Tip Save 1 1 2 cups of the chili for lunch on Day 7 Daily Totals 1 226 calories 50 g protein 166 g carbohydrates 31 g fiber 42 g fat 1 322 mg sodium DASH eating plan Why the DASH eating plan works National Heart Lung and Blood Institute https www nhlbi nih gov resources why dash eating plan works Accessed March 24 2023 What s on your plate 1 800 2000 calories a day National Heart Lung and Blood Institute https www nhlbi nih gov resources whats your
Dash Diet Meal Plan 1800 Calories
Dash Diet Meal Plan 1800 Calories
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1 800 2 000 calories a day Learn how your current food habits compare with the DASH eating plan by using this worksheet for 1 2 days List the food amounts calories and sodium for all you eat and drink on a given day Track your servings by checking off the corresponding number of circles 1 slice of bread 1 2 1 cup dry cereal 1 2 cup cooked rice pasta or grain Whole wheat bread and rolls whole wheat pasta English mufin brown rice pita bread popcorn oatmeal quinoa unsalted pretzels 1 Fat or Non Fat Milk and Dairy Products 2 3 per Day 1 cup milk or yogurt 1 1 2 ounce cheese
The DASH eating plan is based on your calorie needs Most moderately active people need about 2000 calories per day If you are trying to lose weight or you are not very active you may need fewer calories and the 1600 calories per day plan might be 1 Unlike fad diets that call for extreme calorie or food group restrictions without scientific evidence that supports their efficacy the DASH diet involves manageable dietary changes
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Bottom Line The Dietary Approaches to Stop Hypertension DASH diet is recommended for people who want to prevent or treat high blood pressure and reduce their chance of developing heart The DASH eating plan is rich in lower calorie foods such as fruits and vegetables You can reduce calories by substituting fruits and vegetables for higher calorie foods fruits To increase fruits Eat fruits in place of cookies and candy for snacks You ll save 80 calories Eat dried fruits instead of pork rinds or chips
Your Calorie Goals The DASH Diet does not require that you count calories Instead you build a daily meal plan around servings of different food groups But the number of servings allowed in each food group are determined by a recommended calorie target So before you begin the DASH Diet you ll have to determine a calorie goal This one week meal plan was designed for a person who needs about 1 800 calories per day without any other dietary needs or restrictions Your daily calorie goal may vary Learn what it is below then make tweaks to the plan to fit your specific needs
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One Day DASH Tracker 1600 Calories
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This one week meal plan was designed for a person who needs about 1 800 calories per day and has no dietary restrictions Keep in mind that your daily calorie goal may vary But the calorie level on the DASH diet can be custom made to meet your needs
https://www.eatingwell.com/article/289964/7-day-dash-diet-menu
Dinner 412 calories 1 serving Chicken Chili with Sweet Potatoes 1 4 avocado diced 1 Tbsp nonfat plain Greek yogurt Top chili with avocado and yogurt Meal Prep Tip Save 1 1 2 cups of the chili for lunch on Day 7 Daily Totals 1 226 calories 50 g protein 166 g carbohydrates 31 g fiber 42 g fat 1 322 mg sodium
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Dash Diet Meal Plan 1800 Calories - Get started on the DASH diet with this seven day eating plan The menus are designed for a daily calorie intake of 1800 to 2000 calories If you require more or fewer calories adjust the number of servings accordingly
