What do you eat on DASH diet ?

Who should follow the dash diet?

The whole family! “He can be followed from the age of 2,” says Raphaël Gruman. Useful in homes at risk of overweight or diabetes, to protect children. It is also adapted to the appetite and weight of each person, as the portions are modulated. It is pleasant: you can plan snacks, so you are not hungry. It is especially recommended if you are overweight, pre-diabetes or diabetes (or have parents with diabetes), hypertensive and/or looking to protect your heart. Especially if “you are cardiac in the family”.

What are the strengths of the dash regime?

Thanks to Dash, you can get the best health and slimming nutrients: “Vegetable proteins, soluble and insoluble fibres (antikilos, anticholesterol, anticonstipation), vitamins, minerals (especially potassium and magnesium, for the acid-base balance), antioxidants, good fats, lean animal proteins… a nutritionist’s dream ! “says the expert. On the contrary, salt and salted products (products in brine, smoked fish and meat, prepared dishes…), which promote water retention and high blood pressure; sugar and sweetened products (prepared dishes, industrial sauces, gourmet desserts, ice creams and toppings…), bad on all levels, bad fats and industrial preparations in general (prepared dishes, delicatessen dishes, complex foods offered in supermarkets, containing an endless list of ingredients, additives…).

Does everyone eat the same amounts?

No, and this is one of the original features of the DASH diet, designed around everyone’s caloric expenditure. Depending on its profile, the portions are adapted. Profile 1 corresponds to an overweight, low active individual (1600 calories per day), profile 2 concerns moderately active individuals (walking a good step at least one hour per day, sport) or a contribution of 2000 calories per day, and profile 3, a very sporty individual (2600 calories per day).

Does it affect the intestinal flora?

It is now a certainty: our intestinal flora strongly modulates our health, silhouette and well-being. “Compared to most other diets, Dash provides more plants rich in prebiotics, a special fibre used as fuel by our friendly bacteria,” explains Raphaël Gruman. In addition, it is based on a diet as natural as possible, without additives that are probably harmful to our intestinal flora, especially preservatives.

Is it good for the acid-base balance?

Dash is a perfect model for acid-base balance.” It combines the right dose of proteins (acidifying) and fruits/vegetables (alkalinizing), explains Raphaël Gruman. based on plants, it preserves the skeleton: the bones “bathe” in a favourable environment, guaranteed by the acid-base balance, the body’s first chemical balance”. you may be in acid-base imbalance if you are tired in the morning, suffer from multiple joint pains and a fragile skeleton. Dash can also help you with this.

Include physical activity?

Yes, your body is designed to move. Not using muscles, joints, bones, heart, is very harmful.” With Dash, it is recommended to practice aerobic physical activity (gentle but prolonged) every day in addition to walking: cycling, swimming, stairs…, advises Raphaël Gruman. It allows the body to transform sugar into energy, the best way to fight overweight, diabetes and inflammation. So let’s move, but slowly and for a long time. The right landmark: don’t get out of breath and be able to continue talking during the activity.

The right portions according to your profile

Profile 1 (not very active or overweight) is entitled, every day, to a:

• 6 servings of whole grain whole grain foods (1 serving = 100 g cooked starch or 40 g bread)
• 300 g raw or cooked vegetables
• 2 medium fruits
• 2 to 3 lean dairy products
• Between 150 and 200 g of lean protein (meat, fish)
• 2 tablespoons vegetable oil

To which are added, each week

• 3 servings of dried vegetables or seeds (1 serving = 100 g lentils, cooked chickpeas… or 2 tbsp seeds or nuts, almonds…)
• Max 3 servings of sweets (1 serving = 1 tablespoon of jam or honey, or 1 small ball of sorbet)

Profile 2 (moderately active) is entitled, each day, to a:

• 6 to 8 servings of whole grain whole grain foods (1 serving = 100 g cooked starch or 40 g bread)
• 350 g raw or cooked vegetables
• 3 fruits
• 2 to 3 lean dairy products
• Maximum 300 g of lean protein (meat, fish)
• 2 to 3 tablespoons vegetable oil

To which are added, each week

• 4 to 5 servings of dried vegetables or seeds (1 serving = 100 g lentils, cooked chickpeas… or 2 tbsp seeds or nuts, almonds…)
• Max 5 servings of sweets (1 serving = 1 tablespoon of jam or honey, or 1 small ball of sorbet)

Profile 3 (very sporty) is entitled, every day, to a:

• 10 to 11 servings of whole grain whole grain foods (1 serving = 100 g cooked starch or 40 g bread)
• 350 to 400 g raw or cooked vegetables
• 4 fruits
• 3 lean dairy products
• 300 g of lean protein (meat, fish)
• 3 tablespoons vegetable oil
• 1 portion of dried vegetables or seeds (1 portion = 100 g lentils, cooked chickpeas… or 2 tbsp seeds or nuts, almonds…)
• Max 2 portions of sweets (1 portion = 1 tbsp of jam or honey, or 1 small ball of sorbet)

To go further, The Everyday DASH Diet Cookbook: Over 150 Fresh and Delicious Recipes to Speed Weight Loss, Lower Blood Pressure, and Prevent Diabetes, by Marla Heller and Rick Rodgers