Dash Diet

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By limiting one’s intake of foods by serving size, an individual may believe that they are not getting the necessary nutrients for survival. But, on the DASH diet this is not the case. The DASH diet ensures you get the right amount of fat, protein, carbohydrates, salt, fiber, potassium, calcium, vitamin B-12, and vitamin D. On the DASH diet, one will consume the government’s recommended daily amount of calories from total fat and saturated fat. DASH ensures that an acceptable amount of protein and carbohydrates are consumed as well according to government recommendations. The DASH diet ensures that individuals do not eat too much salt, as many Americans are guilt of consuming (Hiatt, 2012).

By being on this diet, more than enough fiber is provided. It is important to eat foods rich in fiber because they promote digestion and leave you feeling full. The DASH diet meets the government’s recommendation of potassium intake. It is important to eat foods rich in potassium because they counter salt’s ability to increase blood pressure, decrease bone loss, and reduce the risk of kidney stones. DASH also helps individuals meet the government’s daily recommendation of calcium intake. It is important to consume the appropriate amount of calcium because it builds bones, maintains bones, ensures blood vessel function properly, and makes muscles function properly. The DASH diet makes sure that individuals consume enough of vitamin B-12, which is necessary for cell metabolism. Even though DASH does not provide the full amount of vitamin D suggested by the government, it suggests adding cereal containing vitamin D or sockeye salmon in to your diet. It is necessary to have vitamin D in one’s diet because it reduces the risk of bone fractures (Hiatt, 2012).

It would be wise to follow the DASH diet if an individual suffers from health issues such as high blood pressure. Prior to beginning the DASH diet, a doctor should be consulted. This will ensure that the DASH diet is followed properly and that the individual is the right candidate for following the DASH diet. Doctors may make alterations to the diet on a patient by patient basis to best suit their needs.

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References

Beckerman, J. (2015, March 23). DASH diet and high blood pressure. Retrieved December 7, 2015, from WebMD website: http://www.webmd.com/hypertension-high-blood- pressure/guide/dash-diet?page=2

Heller, M. (2015, April 9). What is the DASH diet? Retrieved December 7, 2015, from The DASH Diet Eating Plan website: http://dashdiet.org/what_is_the_dash_diet.asp

Hiatt, K. (2012, December 1). DASH diet. Retrieved December 7, 2015, from U.S. News & World Report website: http://health.usnews.com/best-diet/dash-diet

Mayo Clinic Staff. (2013, May 15). DASH diet: Healthy eating to lower your blood pressure. Retrieved December 7, 2015, from Mayo Clinic website: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in- depth/dash-diet/art-20048456?pg=1