12/2/2023 0 Comments Dash diet![]() ![]() ![]() See all vegetarian diets.īy choosing gluten-free grains – such as quinoa, amaranth, cornmeal, millet, popcorn, sorghum, teff and whole-grain rice (brown, black or wild varieties) – you can easily stick to the DASH diet and maintain your gluten-free lifestyle. Seaweed, algae, chia seeds, flax seeds, hemp seeds and walnuts are sources of omega-3 fatty acids for those who don’t eat fish. Simply replace dairy with low-fat dairy substitutes such as soy milk and almond milk yogurt. It would be very easy to follow the DASH diet as a vegetarian. Choose beans, lentils, tofu, tempeh or other plant-based proteins. It would be very easy to follow the DASH diet as a vegan. If you currently drink alcohol, you shouldn’t have more than one drink a day for women or two a day for men.To lower your blood sugar even further, reduce your intake to 1,500 milligrams of sodium daily. Sodium: 2,300 milligrams or less each day.One serving is 1 teaspoon of soft margarine, oil or low-fat mayonnaise or 2 tablespoons of light salad dressing. Fats and oils: Two to three servings each day.One serving is ⅓ cup of nuts, 1 tablespoon of seeds or ½ cup of cooked beans. Nuts, seeds, dry beans and peas: Four to five servings each week.One serving is 8 ounces of milk, 1 cup of yogurt or 1½ ounces of cheese. ![]() Low-fat or fat-free dairy: Two to three servings every day.One serving is one medium fruit (approximately the size of your fist) or ½ cup. One serving is 1 cup of raw vegetables, ½ cup of cooked vegetables or 6 ounces of vegetable juice. Meat, poultry or fish: 6 ounces or less per day.One serving is a slice of bread, a cup of cereal or a ½-cup of cooked rice or pasta. Whole grains: Six to eight servings every day. ![]()
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