Expanding Calcium In Diet
Enhancing calcium intake To increase calcium consumption in diet, the DASH diet suggests:-
- Day by day, consume low-fat or no fat cheese and yogurts along with non-fat or 1% milk products for best results.
- Lactose-reduced milk may be an option for people with lactose intolerance.
- Individuals who do not consume dairy products need calcium supplements in their daily diet.
The DASH diet’s goal is to promote maintaining a healthy body weight, as obesity and overweight increase risk for hypertension. Some actions taken with the DASH diet to maintain this goal include:-
- Calorie intake can be decreased by choosing low-fat food sources and eating in smaller increments.
- Under normal conditions, 25 to 35 grams of filaments should be taken each day in whole grain form.
- Food sources that are unhealthy should be avoided at all costs.
- Food sources abundant with potassium and magnesium should be prioritized. Consuming citrus fruit, tomatoes, oranges, bananas and potatoes at least three times each week provides ample potassium, while nuts, seeds, dried beans and peas should be eaten four times each week to provide both potassium and magnesium with fiber as well.
- At minimum, experts suggest eating four to five servings daily of organic soil-grown products and five of vegetables as part of an appropriate daily regimen. A serving of vegetables/natural products typically equals about 1/2 cup cooked or one cup crude.
- At least 30 minutes of vigorous physical exercise or one hour of oxygen-consuming activity should be undertaken five times every week in order to attain fitness.
- DASH Diet Plan offers several lifestyle and dietary decisions.
Other Way Of Life And Diet Decisions In Dash Eating Plan
- Satisfactory water intake that includes approximately eight cups daily.
- Staying smoke-free requires changing our behavior; therefore, stopping smoking must become our goal.
