Read The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy (A DASH Diet Book) for Free Online Page B

nonfat cheeses
    Egg substitutes, egg whites, or whole eggs
    Nonfat milk and yogurt (with little or no added sugar). Yogurt should be less than
    120 calories for an 8-ounce serving or less than 100 calories for a 6-ounce serving.
    Heart-Healthy Fats
    Avocados, olives
    Vegetable oils, especially olive oil, canola oil, and nut oils. (Coconut oil and palm oil are excluded, since they are high in saturated fat.)
    Salad dressings, especially those based on the above oils. Some regular mayonnaise
    is okay, too.
    Foods That Are Protein Rich and Contain Healthy Fat
    Nuts and seeds
    Fatty fish
    Enjoy as Much of These Foods as You Want
    Sugar-free Jell-O
    Nonstarchy vegetables (exclusions include potatoes, winter squash, corn, etc.). Feel
    free to include carrots and tomatoes, which are often unnecessarily avoided in lower-
    carb plans. Corn can be eaten during Phase Two, but not in unlimited quantities.
    Foods to Limit
    Starchy foods (except beans) and sugary foods. This means very limited bread,
    pasta, potatoes, etc. Avoid foods fried in batter. Avoid rice cakes, pretzels, and
    similar foods.
    Some ketchup and BBQ sauce are okay.
    Foods with saturated, hydrogenated, or trans fats. These include most pastries,
    cookies, and snack crackers.
    Alcohol only in moderation. Moderate alcohol consumption is associated with lower
    risk of heart disease; however, alcohol is a source of empty calories. Replace one
    fruit serving with one 3½-ounce glass of wine.
    Caffeinated beverages other than with meals or snacks.
    Avoid foods that are high in saturated fats or that don’t taste good. Don’t start up
    your carb cravings by including lots of reduced-sugar pastries or cookies.
    Guidelines
    Do not skip meals or afternoon snacks. This will keep your blood sugar steady, and
    help you avoid hunger. Relax after work, and have a before-dinner snack to avoid
    overeating.
    Thirty minutes or more of exercise is recommended each day. Aerobic exercise, such
    as walking, running, or biking, will burn extra calories and help lower blood sugar.
    Strength-building exercise increases the amount of calories that you burn all day
    long, and improves your ability to remove sugar from your blood. Your energy level
    should be higher than in the first phase.
    Get plenty of fluids, at least 8 glasses per day. (Yes, caffeinated beverages count, as does Jell-O.)
    Tell yourself that you have created a healthy way of eating that will become a habit.
    Focus on making your plate colorful. Salads should have more than just green
    lettuce. More fruits and vegetables make this a great way to eat.
    Focus on your weight loss results. Your success will keep you focused and make it
    easier to stay on track.
    Measure your waist circumference. If it starts to increase again, go back to the stricter plan to get refocused. Lower waist circumference is associated with improved health,
    and reflects a healthy plan.

    Serving Sizes for the DASH Diet Weight Loss Solution
    Typical serving sizes for the DASH diet are listed below. Larger men will need larger portion sizes of the protein-rich foods. Note: Serving sizes for a variety of foods (even those that you should strictly limit) are included in this list. It is not a list of
    recommended foods, just a relatively representative listing of serving sizes.
    Grains, Starches, and Sugars
    1 slice bread, ¼ bagel, ½ English muffin or hamburger or hot dog bun
    ½ cup cooked pasta, cereal (oatmeal, grits, wheat), corn, or potatoes
    cup rice
    1 ounce dry cereal (80–100 calories)
    2 cups popcorn
    2 small cookies
    Fruits
    4 ounces juice, or a small to medium fruit
    ¼ cup dried fruit
    ½ cup canned fruit
    1 cup diced raw fruit
    Vegetables
    ½ cup cooked vegetables
    1 cup leafy greens
    6 ounces vegetable juice
    Dairy
    8 ounces milk or 8 ounces yogurt
    1 ounce cheese
    ½ cup cottage cheese
    Beans, Nuts, Seeds
    ¼ cup beans
    ¼ cup nuts
    ¼ cup seeds
    Cooked Lean Meat, Fish, Poultry, Eggs
    3 ounces is about the size of the palm of a woman’s