It’s not about the quantity of the food as much as it is about its quality. Here are some main principles you should follow:
- Drink 2 liters (67 fl oz) of fluid per day.
- Eat 5 times per day. One serving’s weight should be no more than 215 g (8.80 oz).
- Daily calorie intake: around 2,000-2,500 kcal.
- Sweets: no more than 5 times a week.
- Try to eat more cereals, seeds, beans, lean meat, and vegetables.
- You should avoid drinking soda or alcohol.
- You can have no more than 8 snacks per day (in addition to basic meals.) But have a bite only if you’re really hungry.
- Alcohol and tobacco are prohibited.
- Reduce salt and consume up to 2-3 tsp per day.
- Your diet should include whole wheat bread.
- Exclude smoked or fatty foods, pickles, pastry, canned fish, and meat.
What you can eat:
According to the DASH diet, to form a proper diet you should mind your goals: whether you want to lose weight or to become healthier. If you want to lose some weight, your menu should contain fewer calories. In other words, you need to reduce the servings.
Your daily diet may contain the following products:
- Cereals: no less than 7 servings per day (one serving = a slice of bread, 1/2 cup of cooked pasta, 1/2 cup of porridge.)
- Fruit: not more than 5 servings per day (one serving = 1 fruit, 1/4 cup of dried fruit, 1/2 cup of juice.)
- Vegetables: 5 servings per day (one serving = 1/2 cup of boiled vegetables.)
- Non-fat dairy products: 2-3 servings per day (one serving = 50 g (1.80 oz) of cheese or 0.15 liters (5 fl oz) of milk.)
- Seeds, beans, nuts: 5 servings a week (one serving = 40 g (1.40 oz.)
- Animal and vegetable fats: 3 servings per day (one serving = 1 tsp of olive or linseed oil.)
- Sweet dishes: no more than 5 times a week (one tsp of honey or jam.)
- Fluids: 2 liters (67 fl oz) per day (water, green tea, juice.)
- Protein: 0.2 kg (7 oz) of lean meat or fish, eggs.