The DASH Diet for Weight Loss

442 Pages·2012·3.49 MB·English

by  Thomas J. Moore

• NAMED THE BEST OVERALL DIET BY U.S. NEWS & WORLD REPORT TWO YEARS IN A ROW
• RECOMMENDED BY THE US DEPARTMENT OF AGRICULTURE AS AN IDEAL EATING PATTERN FOR ALL
AMERICANS
• ENDORSED BY THE NATIONAL HEART, LUNG, AND BLOOD INSTITUTE AND THE AMERICAN HEART
ASSOCIATION (AHA)
• MEAL PLANS PROVIDED AT MULTIPLE CALORIE LEVELS (SO THERE’S ONE THAT’S RIGHT FOR ALL
READERS) AND FOR MEAT-EATERS AND VEGETARIANS ALIKE
START THE DASH DIET THE EASY WAY WITH ONE OF OUR SIMPLE,
SUBSTANTIAL MEAL PLANS:
1,600 CALORIES: DAY 5
Target: 6 grain, 4 fruit, 4 vegetable, 2 dairy, 1½ meat, ¼ nuts/seeds/legumes, 1 added fat, ½ sweets
BREAKFAST (340 CALORIES)
1 Low-Fat Blueberry Muffin (see recipe), 2 grain (200 calories)
½ cup raspberries, 1 fruit (30 calories)
1 cup low-fat milk, 1 dairy (110 calories)
MORNING SNACK (160 CALORIES)
1 cup sliced mango, 2 fruit (110 calories)
¾ ounce (1 small slice) low-fat cheddar cheese, ½ dairy (50 calories)
LUNCH (325 CALORIES)
1 Cobb Salad (see recipe), 4 vegetable, ½ dairy, ½ meat, 1 added fat (225 calories)
1 small chocolate chip granola bar, 1 grain (100 calories)
AFTERNOON SNACK (160 CALORIES)
“Ants on a log”:
4 celery sticks (5 inches each), 1 vegetable (5 calories)
1 tablespoon peanut butter, ½ nuts/seeds/legumes (100 calories)
2 tablespoons raisins, ½ fruit (55 calories)
DINNER (445 CALORIES)
Shrimp Scampi, 3 ounces shrimp with sauce (see recipe), 1 meat (145 calories)
1½ cups whole-wheat linguine, 3 grain (300 calories)
EVENING SNACK/DESSERT (105 CALORIES)
1 medium apple, 1 fruit (50 calories)
2 tablespoons low-fat caramel sauce, ½ sweets (55 calories)
Nutrition analysis for the day: 1,535 calories, 6 grain, 4½ fruit, 5 vegetable, 2 dairy, 1½ meat, ½
nuts/seeds/legumes, 1 added fat, ½ sweets
UNLIKE MOST DIETS,
the DASH Diet is based on favorite foods you can find at the grocery store
around the corner. It’s easy to follow, it won’t leave you hungry, and it’s built for long-lasting results.
It’s also America’s healthiest diet. And people on the DASH Diet feel better and think more clearly.
That’s because, also unlike most diets, the DASH Diet was originally developed by a team of medical
researchers who were funded by the NIH and led by Dr. Thomas Moore. The team’s goal was to create
a diet to lower blood pressure (DASH stands for Dietary Approaches to Stop Hypertension), and they
came up with an easy eating plan that has since been proven to lower high blood pressure and reduce
the development of hypertension, lower cholesterol, and reduce the risk of heart attacks, strokes, heart
failure, and kidney stones, as well as reduce the risk of developing colon cancer. And the researchers
noticed something else along with these incredible medical benefits: while eating a varied, hearty diet of
nutritious foods, people on the DASH Diet also were able to lose weight and maintain that healthy
weight loss over time.
Named the Best Overall Diet by U.S. News & World Report two years in a row and recommended
by the US Department of Agriculture as an ideal eating pattern for all Americans, the DASH Diet is
easy to follow and allows you to choose the foods you like. Now, based on new data from Dr. Moore’s
continuing research, The DASH Diet for Weight Loss adapts the DASH Diet for anyone who wants to
reach his or her healthiest weight. You’ll learn how to calculate calorie targets and learn what counts as a
serving; how to add exercise to the diet; how to keep a food log, plan a menu, and adapt favorite recipes
for the DASH Diet. And you’ll learn how to keep off the weight you lost.
With versions for meat-eaters and vegetarians, the DASH Diet is a plan you can stick to because it
offers a wide selection of your favorite foods, not special supplements or meals that you have to buy
from a specific manufacturer. You’ll read inspiring before-and-after stories by others who have
experienced success with DASH. And you’ll find extensive meal plans at the calorie level that is just
right for you, concentrating on how to lose weight without sacrificing great-tasting foods.
You can reach your goal to lose weight and keep it off by following America’s healthiest diet. The
DASH Diet for Weight Loss will show you how.
Dr. Thomas J. Moore is professor of medicine at Boston University School of Medicine and associate
provost for the Boston University Medical Campus. His research team at Harvard Medical School
worked with other teams at Johns Hopkins, Duke, the Pennington Research Institute, and the
University of Oregon to design the DASH Diet and prove its benefits. Dr. Moore is the founder of the
online DASH for Health program.
Megan C. Murphy, MPH, earned her master’s degree in public health at Boston University, where she
focused her studies on how people make health and lifestyle choices. She has served as the program
manager of the DASH for Health program since its inception in 2002, helping people make healthy
choices every day.
Mark Jenkins is a freelance writer and the author of many successful books, including two Book-of-
the-Month Club alternate selections. His writing has appeared in publications as diverse as Rolling Stone
and The Wall Street Journal. Mark lives on the island of Martha’s Vineyard, Massachusetts.

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Copyright © 2012 by Thomas J. Moore, M.D.
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Designed by Katy Riegel
Library of Congress Cataloging-in-Publication Data
Moore, Thomas J.
The DASH diet for weight loss : lose weight and keep it off—the healthy way—with America’s most respected diet / Thomas J. Moore,
Megan C. Murphy, Mark Jenkins.
p. cm.
Includes index.
1. Weight loss. 2. Nutrition. 3. Exercise. 4. Self-care, Health—Popular works. I. Murphy, Megan C. II. Jenkins, Mark, 1962– III. Title.
RM222.2.M5677 2012
613.2'5—dc23 2011045086
ISBN 978-1-4516-6936-7
ISBN 978-1-4516-6937-4 (eBook)
I dedicate this book to my family,
for their support, encouragement, and love
Acknowledgments
I would like to thank Mitali Shah, MS, RD, LDN, Lin Pao-Hwa, PhD, and especially Diana
Cullum-Dugan, RD, LDN, for their expert help in designing the meal plans and recipes; Caroline
Apovian, MD, for providing advice based on her many years overseeing weight-management
programs; and Diana Lehman and Diana Cullum-Dugan for their editorial assistance.
I would also like to acknowledge my fellow researchers in the original DASH research studies.
Without their collaboration, there would be no DASH Diet to write about. Laura Svetkey, MD, and
her team at Duke University Medical Center; Larry Appel, MD, and his colleagues at Johns
Hopkins University; George Bray, MD, and his team at Pennington Biomedical Research
Center/Louisiana State University; William Vollmer, PhD, and colleagues at Kaiser Permanente
Center for Health Research; Eva Obarzanek, PhD, and her colleagues at National Heart, Lung, and
Blood Institute; and the friends and colleagues who made up my team at the Brigham and
Women’s Hospital/Harvard Medical School.
Finally I would like to acknowledge the nearly 1,000 volunteers who participated in the DASH
studies, in which we learned that the DASH eating plan provides so many important health
benefits. And to thank the 18,000 people who have enrolled in the DASH for Health program, who
taught me what works—and what doesn’t—when it comes to weight loss, and who allowed me to
share those findings with you, the readers of this book.