7/31/2017 0 Comments Foods Included In The Dash DietList of Low- Fat Foods Eating a healthy low- fat diet is much easier when you have a list of low- fat foods as a resource. Low- fat diets give increased protection against the risk of heart disease, many different cancers and other illnesses. Eating a variety of low- fat foods can also help to lower caloric intake resulting in weight loss. Eating low- fat foods can help establish a healthy balanced eating plan. However, just as with all eating and diet plans, check with your personal physician before making any significant changes to your diet. Keeping an array of low- fat snack foods on hand can help you stay on track. While fat content may vary by brand, general fat and calorie counts are listed. Low- fat dairy provides calcium and vitamin D, which promotes bone health. Dairy Product. Serving Size. Percentage Fat. Calories Skim milk 1 cup 5% 8. Goat's milk - 1% 1 cup 2. Lowfat soy milk 1 cup 2. Lowfat fruit yogurt 1 cup 1. Fat- free fruit yogurt 1 cup 0% 1. Fat- free sour cream 1 ounce 0% 2. Fat- free cream cheese 1 ounce 1. Fat- free ricotta 1/4 cup 0% 4. Low- fat (made with skim milk) cheese 1 slice 2. Bread and Grains Whole grains are a good source of B vitamins, Vitamin E, magnesium, iron and fiber, and they make a better choice than processed grains. There are numerous variations of the raw food diet, and you have the power to shape your own. Typically, though, about 75 to 80 percent of what you eat each day will. We may never be able to pinpoint which foods affect which people, and we also must acknowledge that avoiding too many foods can be problematic to a person’s general. What Is the MIND Diet? The MIND diet is a fusion of two diets considered to be among the most healthy, the Mediterranean diet and the DASH diet. The Dietary Approaches to Stop Hypertension (DASH) Diet was originally created by the National Heart, Lung and Blood Institute (NHLBI) to assist those with high blood. The DASH Diet Weight Loss Solution (2012) is an updated version of the DASH diet, with lower starch and “healthy” fats allowed, which claims to be as effective as. One of the steps your doctor may recommend to lower your high blood pressure is to start using the DASH diet. In research studies, people who were on the DASH diet. What is the DASH diet (Dietary Approaches to Stop Hypertension)? Grain. Serving Size. Percentage Fat. Calories Whole wheat bread 1 slice 1. Bulgar 1/4 cup dry 3% 1. Whole wheat pasta 1 cup cooked 1% 3. Oatmeal 1 cup cooked 1. Brown rice 1 cup cooked 7% 2. Rice noodles 1 cup cooked 2% 1. Health Benefits of the DASH Diet and 9 Delicious Recipes by JACKIE NEWGENT, RDN, CDN Last Updated: Jan 07, 2016.Wild rice 1 cup cooked 3% 1. Amaranth 1/4 cup dry 1. Millet 1 cup cooked 8% 2. Quinoa 1 cup cooked 1. Barley 1 cup cooked 3% 1. Proteins Protein is an important part of a healthy diet. Nails and hair are made up of mostly protein, and your body needs protein to build strong bones and muscles and for healthy skin and blood. Bodies don't store protein, so foods that contain protein need to be a regular part of a healthy diet. Low- fat protein options are plentiful. Protein. Serving Size. Percent Fat. Calories Egg whites 2 large 3% 3. Skinless chicken breast 4 ounces 8% 1. Skinless turkey breast 4 ounces 1. Pork tenderloin (trimmed) 4 ounces 2. Beef liver 4 ounces 2. Venison 4 ounces 1. Cod 4 ounces 2. 7% 1. Flounder 3 ounces 1. Halibut 3 ounces 1. Tuna, canned (water) 4 ounces 7% 1. Pollock 4 ounces 1. Snapper 4 ounces 1. Clams 4 ounces 1. Mussels 3 ounces 2. Crab 1 cup 1. 7% 1. Lobster 3 ounces 1. Crayfish 3 ounces 1. Octopus 3 ounces 1. Squid 4 ounces 1. Scallops 3 ounces 8% 7. Shrimp 3 ounces 3. Lowfat silken tofu 4 ounces 3. Beans and Peas Food. Serving Size. Percentage Fat. Calories Kidney beans 1 cup 6% 2. Black beans 1 cup 3% 2. Pinto beans 1 cup 8% 2. Lentils 1/4 cup 5% 1. Garbanzo beans 1 cup 8% 2. Green peas 1 cup 4% 1. Lima beans 1 cup 7% 1. Fava beans 1 cup 4% 5. Navy beans 1 cup 3% 2. Adzuki beans 1/2 cup 2% 3. Split peas 1/2 cup 3% 3. Fruits Along with being low- fat, fruit is also low in sodium and offers natural vitamins, minerals and plant phytochemicals. Juicing fresh fruits makes a delicious low- fat drink. You can also mix fruits for a wonderful fruit salad or eat them alone as a snack. Fruit. Serving Size. Percentage Fat. Calories Apple 1 medium 3% 7. Apricot 1 medium 7% 1. Banana 1 medium 3% 1. Cantaloupe 1 cup 6% 6. Casaba melon 1 cup 3% 4. Fig 1 medium 3% 3. Grapes 1 cup 2% 1. Grapefruit 1/2 medium 3% 4. Honeydew 1 cup 3% 6. Lemon 1 medium 6% 1. Lime 1 medium 4% 2. Kiwi 1 medium 7% 4. Mango 1 cup 3% 1. Orange 1 medium 2% 6. Papaya 1 small 3% 5. Peach 1 medium 5% 3. Pear 1 medium 2% 9. Persimmon 1 medium 2% 1. Pineapple 1 cup 2% 7. Plum 1 medium 5% 3. Pomegranate 1 medium 4% 1. Tangerine 1 medium 5% 3. Watermelon 1 cup 4% 4. Berries Berry. Serving Size. Percentage Fat. Calories Blueberries 1 cup 5% 8. Blackberries 1 cup 1. Boysenberries 1 cup 9% 6. Cherries 1 cup 3% 7. Cranberries 1 cup 0% 6. Currants 1 cup 3% 6. Gooseberries 1 cup 1. Loganberries 1 cup 5% 7. Raspberries 1 cup 1. Strawberries 1 cup 8% 4. Dried Fruit Fruit. Serving Size. Percentage Fat. Calories Apple 1. Apricot 1. 0 halves 2% 8. Blueberries 1/3 cup 0% 1. Cherries 1/4 cup 0% 1. Cranberries 1/3 cup 4% 1. Dates 6 dates 0% 1. Figs 6 figs 3% 1. Prunes 6 prunes 1% 1. Raisins 1/2 cup 1% 2. Vegetables Vegetables are also a natural food packed with vitamins and minerals. They are low- fat and low in calories and a good source of dietary fiber. However, eating nuts and seeds in moderation (fewer than 2 ounces per day) can be part of an overall healthy low- fat plan. Consider these tips: Fat Substitutes When cooking, there are a number of ways you can reduce fat by making healthy substitutions. Replace half of the oil when you bake with an equal amount of unsweetened applesauce. Use a lowfat cooking spray, such as Pam when sauteeing. Use non- stick pans and eliminate the oil. Substitute egg whites for whole eggs. Stir fry using water instead of oil. Use fat- free mayonnaise, salad dressing, and similar condiments. When marinating, skip the fat and use herbs, spices, and acid such as lemon juice or vinegar instead. Replace whole- fat or 2% milk products with non- fat. Choose cooking methods that minimize fat including grilling, broiling, and steaming. Low- fat foods are considered those with 3. Multiply the grams of carbs per serving times four. Multiply the grams of protein per serving times four. Multiply the grams of alcohol per serving times seven. Add the results of steps one through four. Divide the number obtained from step five by the number obtained in step one (fat calories/total calories). Multiply this result times 1. A kitchen scale is an effective way of measuring serving sizes. For packaged foods, follow the serving size recommendations on the nutrition label. Since sensitivity to various foods can vary among individuals, it is important to determine your personal trigger foods. See how you do without changing anything else. Give it a couple of weeks to see if you improve. Be sure to keep a food and symptom diary to be able to . If you lower your pain from an 8 to a 4, that is a success. Not everyone can get their pain down to zero or their frequency to 4 times a day. If you feel like you need to tweak your diet more, the three- category system that follows is based on emerging research as well as information gathered from patient and clinician experience.
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