Sunday, September 11, 2011


Okay, talking about different types of's another one...which has been around for many centuries---DASH diet---designed to help treat or prevent high blood pressure. DASH stands for Dietary Approaches to Stop Hypertension.

Dash diet encourages people to reduce on salt and sodium intakes, so the next time you go out for a dinner remember to cut back on salts, seasoning, enhancing flavours. Here are tips from Mayo Clinic:

Cut back on Salts 

  • Your foods should have no added salts, monosodium glutamate (vetsin) and excessive seasoning ingredients.
  • Try to avoid pickled foods or dishes with high doses of soy sauce and ketchup. If it cannot be prevented, control yourself by not pouring additional amount (of soy sauce, ketchup, mustard or other condiments) into your foods.
  • Avoid using salt shaker
Reduced unhealthy Fats
  • Most restaurants provide a menu book with descriptions or details how the foods prepared and its ingredients. Choose something on the menu which is cooked in olive oil or canola oil rather than those cook with butter or other hydrogenated oil.
  • Choose lean meat and stripped the fat portion (if eating pork)
  • Choose steamed, grilled or poached foods.
  • Choose chicken or fish dishes cooked through roasting or steaming and ask for lemon or fresh herbs for seasoning instead of dipping it in mayonnaise, ketchup, whipping cream or any salty/fatty stuff.
Drinks, Desserts
  • Avoid alcohol as much as possible, if you want it badly after meal, stick to moderation.
  • Choose tea or water instead
  • Choose appetizers that feature vegetables, fruits or fish
  • For salad, choose tossed greens (lettuce, spinach, pepino) without adding cheese or eggs or meat
  • Choose unbuttered whole wheat bread instead of white bread
  • Choose dessert components made from fresh fruits, vegetables with less cheese and salad dressing
  • Choose plain cake and yogurt instead of ice cream
Avoid oversized portions or large orders
  • In other words, avoid overeating or consuming foods beyond the limit.
  • If the order is given in bulk, split it with a companion
Fast food Risks
  • This is universal--fast food restaurants are always dietary-danger areas. When eating there try to avoid fried and buttered foods or at least minimize your order. Get familiarize with the nutritional components of that fast-food restaurant through its website.
  • Stick to regular size, avoid indulging too much on burger with large filling of fats.
  • Be cautious on salad which is stuffed with heavy fatty dressing.

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