Sounds like Weight Watchers to me, except it's low sodium. This is just healthy eating folks. It's not rocket science and it works.
The DASH Diet Eating Plan
blood pressure) or prehypertension. The DASH diet eating plan has been proven to lower blood pressure in studies sponsored by the National
Institutes of Health (Dietary
Approaches to Stop Hypertension). In addition to being a low salt (or low sodium) plan, the DASH diet provides additional benefits to reduce blood pressure. It is based on an eating plan
rich in fruits and
vegetables, and low-fat or non-fat dairy, with whole grains. It is a high fiber, low to moderate fat diet, and is rich in potasium, calcium, and magnesium. The full DASH diet plan is shown
below. The DASH diet is a healthy plan, designed for the whole family. New research continues to show additional health
benefits of the plan.
Type of food
Number of servings for 1600 - 3100 Calorie diets
Servings on a 2000 Calorie diet
Grains and grain products
(include at least 3 whole grain
foods each day)
6 - 12
7 - 8
Fruits
4 - 6
4 - 5
Vegetables
4 - 6
4 - 5
Low fat or non fat dairy foods
2 - 4
2 - 3
Lean meats, fish, poultry
1.5 - 2.5
2 or less
Nuts, seeds, and legumes
3 - 6 per week
4 - 5 per week
Fats and sweets
2 - 4
limited
Although weight loss was not a part of the original DASH diet research, the book provides guidance and plans for adapting the DASH diet for successful weight loss. Many women need to follow a lower calorie diet in order to lose weight, so we include a 1200-calorie version of the DASH diet. Although this book was not intended to be an aggressive weight loss program, many of our readers have reported 10 - 35 pound weight loss in a few months.
The design of the meal plans in the book are based on newer research on how to make satisfying meals, helping to prevent between meal hunger. That is a key feature of high-fiber, low caloric-density, balanced meals with appropriate serving sizes.
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