DASH Diet:The DASH Diet for Beginners - A DASH Diet QUICK START GUIDE to Fast Natural Weight Loss, Lower Blood Pressure and Better Health, Including DASH Diet Recipes & 7-Day Meal Plan by Gina Crawford

Author:Gina Crawford [Crawford, Gina]
Language: eng
Format: epub, pdf
Published: 2015-01-02T23:00:00+00:00

Chapter 8 - Tips to Make the Switch to DASH Diet Eating

Ease your way into a DASH diet lifestyle by using these helpful tips.

Change gradually

If you currently only eat one or two servings of fruits and vegetables a day try to add a serving at lunch and one at dinner.

Rather than switching to an “all or nothing” approach to whole grains, start by making one or two of your grain serving’s whole grains. Increasing fruits, vegetables and whole grains gradually can help prevent bloating or diarrhea that may occur if you aren't used to eating a high-fiber diet.

Reward successes and forgive slip-ups

Reward yourself with a nonfood treat for your accomplishments such as renting a movie, purchasing a book or getting together with a friend.

Everyone slips up sometimes especially when learning something new. Remember that changing your lifestyle is a long-term process. Find out what triggered your setback then pick up where you left off.

Make exercise an important part of your DASH diet lifestyle

The DASH diet eating plan will improve your health and make you lose weight all on its own. However, if you make regular exercise a habit you will boost your body’s ability to shed unwanted pounds.

When you combine DASH diet eating with a good amount of physical activity (30 minutes/day of moderate exercise) it will also maximize your ability to reduce blood pressure.

Get support if you need it

If you are having trouble sticking to your diet talk to your doctor or dietitian about it. They may be able to offer some tips that will help you stick to the DASH diet more effectively.

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