The Dash Diet Phase 2 includes whole grains and fruits, as well as lots of non starchy vegetables and lean proteins, and more dairy. The aim is to help you continue to lose weight slowly after the initial reset stage.
The DASH diet stands for Dietary Approaches to Stop Hypertension. It was originally developed by the National Heart, Lung, and Blood institute in order to lower blood pressure and promote healthy bodies, but it has so many more health benefits.
After the first 14 days, you will continue to eat the foods from Dash Diet Phase 1 but re-introduce some other healthy foods that will help you continue your weight loss.
How long does the Dash Diet Phase 2 last?
It’s your life plan, so it should last forever so you can keep your blood pressure low and keep weight off.
There are so many more free Dash Diet recipes to help you plan with the Dash Diet Phase 2 on this website , please take time to enjoy them and for a more thorough and complete understanding to the entire Dash Diet I highly recommend the Dash Diet Collection.
Foods encouraged to eat in limited amounts in Stage 2 of the DASH Diet
- Make sure you get 2-3 servings per day for smaller appetite, 2-3 servings per day for moderate appetite, 3-4 servings per day for large appetite
- Serving size – 8 ounces yogurt, 1 ounce cheese, ½ cup cottage cheese
- Also add nonfat milk / skim milk – serving size 8 ounces. If you are lactose intolerant, choose lactose-free milk or take lactose digesting tablets to reduce the lactose
- Buttermilk, nonfat sour cream (not containing titanium dioxide) – listed in recipes, no serving size given
- Nuts, beans, seeds
- 1-2 serving per day for smaller appetite, 1-3 servings per day for moderate appetite, 2-4 servings per day for large appetite
- See list above under General – foods to limit
- Serving size – ¼ cup beans, ¼ cup nuts, ¼ cup seeds
- No clear guidelines on portions of vegetarian proteins for vegetarian diets
- Lean meat, fish, poultry, eggs
- 5-6 ounces per day for smaller appetite, 6-8 ounces per day for moderate appetite, 8-11 ounces per day for large appetite
Fats – heart-healthy
- 1-2 servings per day for smaller appetite, 2-3 servings per day for moderate appetite, 3-4 servings per day for large appetite
- Serving size – 1 tablespoon salad dressing, 1 teaspoon of butter or oil
- Also add: olives, some regular mayonnaise
- Whole grains and other starchy foods, if desired
- 2-3 servings per day for smaller appetite, 2-3 servings per day for moderate appetite, 3-4 servings per day for large appetite. Try to avoid going over 3 servings of whole grains per day
- Cereals e.g. oatmeal (unsweetened), grits, wheat, high-fiber cereals without added sugar, Grape Nut Flakes, Wheaties – serving size is ½ cup cooked cereal, 1 ounce dry cereal (80-100 calories). Try to get cereals with no more than 5 grams of sugar, and less than 250 milligrams of sodium
- Breads e.g. whole wheat / whole grain bread, including “light” or “lite” kinds – serving size is 1 slice bread, ¼ bagel, ½ English muffin, ½ hamburger bun, ½ hot dog bun
- Baked foods – if you bake with whole grain flour, store it somewhere cool or refrigerated to avoid rancidity
- Pastas – serving size is ½ cup cooked pasta
- Starchy vegetables e.g. corn, potatoes, sweet potatoes/yams, winter squash – serving size ½ cup
- Brown rice – serving size 1/3 cup
- Popcorn – serving size 2 cups
- For people with sensitivity to gluten, it’s fine to substitute gluten-free GF whole grains for wheat products.
- Make sure you get at least 2-3 servings per day for smaller appetite, 2-4 servings per day for moderate appetite, 3-5 servings per day for large appetite
- Fresh fruit, e.g. apples, bananas, blueberries, cantaloupe, clementine’s, grapes, honeydew melon, mangoes, melons, oranges, papaya, peaches, pears, pomegranate, pineapple, plums, raspberries, strawberries – serving size –1 cup diced raw fruit
- Dried fruit – serving size ¼ cup
- Canned fruit – serving size ½ cup
- Unsweetened applesauce (serving size not given)
- No more than 4-6 ounces of fruit juice e.g. orange juice; another part of the book says 4 ounces. It’s better to have whole fruits.
DASH DIET PHASE 2
Here is a graph to make sure that you are eating healthy fats, protein, unrefined carbs, and non-starchy vegetables at every single meal, including snacks.
Many nutrient-rich foods can fall into multiple categories and it can become hard to plan your daily Dash Diet take a look at this charts and see which area these foods fall into.
Thanks to Marla Hellar for some of this information from her “The Dash Diet Weight Loss Solution “-Gold Book , this has a wealth of knowledge and I highly recommend this book while on your Dash Diet Eating Plan.