Dash: menu and strategies to adopt the diet –

The menu is simple to follow and low in sodium. This one, with around 1,500 calories, offers less than 1,500 milligrams of the mineral – most have 2,300 milligrams. Check out a full day:

Breakfast

• 1 mashed banana with 1/2 cup. (tea) of oat and 1 col. (tea) cinnamon powder

• 1 mini wholemeal French bread • 1 cup. (tea) semi-skimmed milk with pure coffee

Snack

• 1 Brazil nut or 2 dried apricots Lunch • Free range lettuce salad, 2 tomato slices, 1 tbsp. (soup) of light cottage cheese, 1 col. (soup) of sesame seeds and herbs (oregano, rosemary)

• 1 fillet (100 g) of chicken with herbs, 1 pinch of salt and olive oil, then grilled

• 1 cup. (tea) cooked whole spaghetti with 1/2 cup. (tea) homemade tomato sauce with little salt and 1 col. low sodium tuna soup

• Fruit salad: 1/2 cup. (tea) of melon in cubes with 1/2 xic. (tea) apple juice

Afternoon snack

• 1 fresh fruit (apple, pear, guava) or 1 handful of dried fruit (cranberryraisins) and seeds (sunflower, sesame)

To have lunch

• Sandwich: 2 slices low-sodium whole-wheat bread with 1/2 cup. (tea) of sauteed mushrooms with little salt, 2 slices of light white cheese, 2 col. (soup) grated carrot and arugula seasoned with lemon (or vinegar) and 1 thread

See also: Why Dash is voted the best diet in the world every year

Food released on Dash

The portions suggested by the method

PER DAY (portions*)

• 4 to 5 vegetables – preferably leaves and roots

• 6 to 8 whole grains and cereals (rice, oats, bread, pasta)

• from 4 to 5 fruits

• from 2 to 3 of milk, cheese or low-fat yogurt

• 6 or less lean meats (fish, chicken)

IN THE WEEK (portions*)

• 4 to 5 nuts, seeds and vegetables

• 2 to 3 drops of oil

• 2 or less of red meat

• 5 or less of candy (50 g)

* Servings Leaves and fruits: 1 cup of tea Roots and cooked vegetables: 1/2 cup of tea

milk and yogurt: 1 cup of tea (or 240 ml)

Grains, cereals and cheese: 30 to 40 grams

Chicken, fish and red meat: 100 grams Oil: 1 tablespoon

Candy: 50 grams

And more: Weight Watchers is voted the best diet to lose weight fast

too much sodium

Processed foods that provide more than 20% of the daily value of sodium in the portion (look on the label) are considered exaggerated in the mineral. So it goes without saying that you should stay away from this list:
✘ Seasoned Instant Noodles – 2 721 mg of sodium in 85 g
✘ Unseasoned instant noodles – 1 198 mg of sodium in 80 g
✘ Breaded chicken – 759 mg of sodium in 130 g
✘ Beef Burger – 567 mg of sodium in 80 g
✘ Sausage – 551 mg sodium in 50 g
✘ Chicken Burger – 525 mg of sodium in 80 g
✘ Sprinkle Biscuits – 270 mg of sodium in 30 g
✘ Cream cracker biscuit – 230 mg of sodium in 30 g
✘ Corn chips – 176.9 mg of sodium in 25 g
✘ Cottage cheese – 165 mg of sodium in 30 g
Source: National Health Surveillance Agency (Anvisa).

GIVE TIME TO TIME

The menu is very similar to that of the Mediterranean diet. In fact, in the ranking, one comes after the other. The difference, in addition to a smaller amount of fat, are the pinches of salt, very well controlled in the Dash. Only 5 grams (1 teaspoon, equivalent to 2,000 milligrams of sodium) per day are allowed. To give you an idea, Brazilians consume more than twice as much – and most of it, around 70%, comes from salt shakers, according to the IBGE (Brazilian Institute of Geography and Statistics). Exaggerated size harms the health of the arteries and overloads the heart.

#StayTip: even if you don’t want to follow the menu, reduce industrialized products with a lot of sodium and avoid using salt by the handful in the kitchen and in salads. Does the food lose its grace? Have a little patience: “Our palate takes three to four weeks to get used to less salty preparations”, says nutritionist Cynthia Antonaccio, from São Paulo. The positive effects on shape appear before that: on the second or third day of the diet, swelling (salt makes the body retain liquid, remember?) tends to decrease and your jeans already feel a little looser.

HOME MADE SPICE

Tips for reducing pinches of salt

✔ Swap the normal version for the light one. But be careful: it has less sodium and therefore salts less. If you double the amount, there’s no point in replacing it.

✔ Use and abuse herbs and spices, such as basil, oregano and pepper flakes (pepperoni).

Another option is to prepare this green salt:

Ingredients
• 1 cup. (tea) sea salt
• 1 bag (10 g) of dried oregano
• 1 bag (10 g) of dried parsley
• 1 bag (10 g) of dried rosemary
• 1 col. (tea) turmeric (turmeric)

Way of doing
Beat everything in the blender and store in a covered glass in a dry place.

Yield: 20 col. (tea)
Calories per col. (tea): 3

* Recipe suggested by nutritionist Daniela Cyrullin, from Nutri & Consult, in São Paulo.