Sybelle June M.

Jumalon BSN III – Fitzpatrick

Mr. Jaypee Buhisan, RN NCM 103 – Lecture

DASH Diet

The DASH diet is recommended by physicians for people with

hypertension (high blood pressure) or prehypertension. The DASH diet
eating plan has been proven to lower blood pressure in studies
sponsored by the National Institutes of Health (Dietary Approaches
to Stop Hypertension). In addition to being a low salt (or low
sodium) plan, the DASH diet provides additional benefits to reduce
blood pressure. It is based on an eating plan rich in fruits and
vegetables, and low-fat or non-fat dairy. The full DASH diet plan is
shown below. The DASH diet is a healthy plan, designed for the whole
family. New research continues to show additional health benefits of
the plan.

The DASH eating plan has been proven to lower blood pressure in
just 14 days, even without lowering sodium intake. Best response
came in people whose blood pressure was only moderately high,
including those with prehypertension. For people with more severe
hypertension, who may not be able to eliminate medication, the DASH
diet can help improve response to medication, and help lower blood
pressure. The DASH diet can help lower cholesterol, and with weight
loss and exercise, can reduce insulin resistance.

New research shows that following the DASH diet over time will reduce
the risk of stroke and heart disease, as well as kidney stones. The
benefits of the DASH diet have also been seen in teens with
hypertension. The DASH diet truly is the diet for everyone.

Specifically the DASH diet plan includes:

Type of food Number of servings Servings

for 1600 - 3100 on a 2000
Calorie diets Calorie diet
Grains and grain products
(include at least 3 whole grain
foods each day) 6 - 12 7-8
Fruits 4-6 4-5
Vegetables 4-6 4-5
Low fat or non fat dairy foods 2-4 2-3
Lean meats, fish, poultry 1.5 - 2.5 2 or less
4 - 5 per
Nuts, seeds, and legumes
3 - 6 per week week
Fats and sweets 2-4 limited
 Pritikin Diet

Definition: The Pritikin diet is a heart-healthy high-carbohydrate,

low-fat, moderate-exercise lifestyle diet developed in the 1960s.

Origins: Nathan Pritikin, the originator of the Pritikin Diet, was

diagnosed with heart disease at the age of 42. In the late 1950s
when Pritikin was diagnosed, about 40% of calories in the
average American diet came from fats. Pritikin was given little
medical guidance on how lifestyle changes might slow his heart
disease. Although educated as an engineer, Pritikin devised his
own heart-healthy diet, which he followed rigorously. Based on his
experience, he opened the Pritikin Longevity Center in Florida in
1975. Here people could come and immerse themselves for one
or more weeks in the Pritikin Eating Plan.

Description: At the time Pritikin developed his diet, his concepts

seemed quite radical. However Pritikin was ahead of his time, and
today, despite a few controversies, most of his principles have
been incorporated into advice given on how to reduce the risk of
developing cardiovascular disease by mainstream organizations
such as the American Heart Association.

The Pritikin Plan is a diet that is high in whole grains and dietary fiber,
low in cholesterol, and very low in fats. Fewer than 10% of calories
come from fats. This is much lower than the average twenty-first
century American diet, in which about 35% of calories come from fats.
It is about half the amount of fats recommended in the federal Dietary
Guidelines for Americans 2005. The diet is also lower in protein than
suggested in the federal guidelines. However, in general, the Pritikin
Plan reflects many recommendations in the Dietary Guidelines for
Americans 2005. It results in low calorie, nutritionally balanced meals.
In addition, the Pritikin plan calls for 45 minutes daily of moderate
exercise such as walking, another recommendation in line with
mainstream medical advice.

The newest version of the Pritikin Plan calls for avoiding foods that are
calorie dense. These are foods that pack a lot of calories into a small
volume of food (e.g. oils, cookies, cream cheese). Instead, Plan
followers are encouraged to choose low-calorie foods that provide a lot
of bulk (e.g. broccoli, carrots, dried beans). This way, dieters can eat a
lot of food and feel full without taking in a lot of calories.

The plan does not limit the amount of healthy fruits and vegetables a
dieter can eat, and it suggests that dieters divide their food among five
or six smaller meals during the day.

The Pritikin Plan is based on eating a particular number of servings of

each group of foods as follows:

• at least five ½-cup servings of whole grains such as wheat, oats,

and brown rice or starch vegetables such as potatoes, and dried
beans and peas. Refined grain products (white flour, regular
pasta, white rice) are limited to two servings daily, with
complete elimination of refined grain products considered
optimal.
 • at least four 1-cup servings of raw vegetables or ½-cup servings
of cooked vegetables. Dark green, leafy, and orange or yellow
vegetables are preferred.
• at least three servings of fruit, one of which can be fruit juice.

• two servings of calcium-rich foods such as nonfat milk, nonfat

yogurt or fortified and enriched soymilk.
• no more than one 3.5 cooked serving of animal protein. Fish and
shellfish are preferred. Lean poultry should optimally be limited
to once a week and lean beef to once a month. This diet is easily
adapted to vegetarians by replacing animal protein with protein
from soy products, beans, or lentils.
• no more than one caffeinated drinks daily. Instead drink water,
low-sodium vegetable juices, grain-based coffee substitutes (e.g.
Postum) or caffeine-free teas.
• no more than four alcoholic drinks per week for women and no
more than seven for men, with red wine preferred over beer or
distilled spirits.
• no more than seven egg whites per week
• no more than 2 ounces (about 1/4 cup of nuts) daily

Other foods such as unsaturated oils, refined sweeteners (e.g.

concentrated fruit juice, corn syrup), high-sodium condiments (e.g.
soy sauce), and artificial sweeteners (e.g. Splenda) are “caution”
foods. They are not recommended, but if they are used, the Plan gives
guidance in how to limit them to reasonable amounts. Animal fats,
processed meat, dairy products not made with non-rat milk, egg yolks,
salty snacks, cakes, cookies, fried foods and similar high-calorie
choices are forbidden.

The Plan also calls for at least 45 minutes of moderate exercise daily
such as walking. People who check into the Longevity Center receive a
personalized exercise program after a physician gives them an
examination. This doctor follows their progress while at the center and
makes a written report at the end of their stay that they can take
home to their personal physician. People who do not visit the
Longevity Center can receive support and inspiration through the
Plan’s extensive Web site. Pritikin has also developed a Family Plan
aimed at families with obese children.

Function: Unlike many diets, the Pritikin Plan never claims that a
person will lose a certain amount of weight within a certain length of
time. People who follow the Plan, which is a low calorie diet, do lose
weight and keep it off so long as they stay on the plan. However, the
Plan is primarily intended to cause changes in lifestyle that will
promote heart health for a lifetime.

Benefits: Pritikin Diet emphasizes the following health benefits:

• lowered total cholesterol and LDL or “bad” cholesterol

• lowered blood pressure, so that people with high blood pressure
may no longer need pressure-lowering drugs
• better control of insulin levels, so that people with type 2
diabetes can often control their disease through diet and without
drugs
• decrease in the circulating levels of compounds that increases
the risk of heart disease and blood vessel damage
• a substantially reduced risk of heart disease, hypertension, type
2 diabetes, and breast, colon, and prostate cancers.
 • lifetime freedom from obesity and all of its associated health
risks and lifestyle-limiting conditions

Omish Diet

In recent years, there have been tremendous findings and novel

approaches towards the treatment of a number of serious diseases as
heart, cancer and many others. A holistic approach in the control and
management of coronary disease is introduced in the Omish Program.

Dr. Dean Michael Omish, president and founder of the non-profit

Preventive Medicine Research Institute in California, discovered that a
thorough transformation of your life style might hinder or even change
the incidence of heart disorder without resorting to surgery or drugs.
The keys to this transformation are yoga, meditation, cessation from
smoking, regular exercise and a low-fat vegetable diet. Medical studies
revealed that a complete change in your life style could activate
disease-preventing genes and "turn off" harmful genes that promote
heart and cancer diseases.

This effective regimen for Omish Program espouses a diet to reduce

your saturated fat. Saturated fat stays solid at room temperature and
comes from animal food product. Common examples are lard, butter,
meat fat, solid shortening, palm and coconut oil. It is extremely
harmful to the body for they increase the level of cholesterol in your
blood but Americans used up 22.5 grams of saturated fat daily.

Reduce your saturated fats by following these tips.

1. Instead of frying, steam, boil, broil or microwave vegetables

2. Instead of using sauces, butter or margarine, season vegetables
with herbs or spices
3. Instead of mayonnaise, use lemon juice or fat-free cheese or
yoghurt-based dressing in your salad
4. Instead of using butter, use vegetable oil
5. Instead of whole milk, use skim milk or low-fat milk in your pudding

6. Instead of using cream in your recipe substitute with non-fat

yoghurt
7. Buy only lean cut meat and slice off the fat part
8. Before or after cooking poultry, peel off skin from poultry
9. Eat only roast, bake, broil meat, poultry and fish
10. Use non-stick pan for cooking
11. Chill broth or poultry then take out the fat and prepare a low-fat
vegetarian entrée once a week.

Live well and long by adopting this effective regimen and use the
guidelines to ensure a happy and healthy life.

LOW-SODIUM DIET

Sodium is an element that is found in many foods as well as water.

The body requires a small amount of sodium in the diet to control
blood pressure and blood volume. However, most people consume
many times the amount of sodium needed.

A low sodium diet contains fewer than 2 grams (2,000 milligrams) of

sodium each day. People with certain medical conditions such as high
blood pressure, kidney disease, and heart problems can benefit from a
diet that is low in sodium.

WHY SHOULD I REDUCE SODIUM IN MY DIET?

Reducing sodium intake lowers blood pressure in people with high and
borderline high blood pressure. Reducing sodium can also help to
prevent the collection of fluid in the lower legs or abdomen.People with
chronic kidney disease must control sodium intake to prevent volume
overload, which increases blood pressure and causes swelling.
Decreasing sodium can also assist people who have heart failure.

Benefits — In addition to directly reducing blood pressure, a lower

sodium intake may also enhance the effectiveness of high blood
pressure medications and other non-drug treatments, such as weight
loss. A lower sodium intake has also been associated with other health
benefits, including a reduced risk of dying from a stroke, reversal of
heart enlargement, and a reduced risk of kidney stones and
osteoporosis.

It may be helpful to keep a detailed food record and add up sodium

intake. Within a short period of time (less than a week), the main
sources of sodium can be identified and daily intake can be calculated.

Foods to choose — The following are examples of foods that are

generally low in sodium. Check the label to determine the amount of
sodium as amounts can vary from one brand to another.

• Breads — Whole grain breads, English muffins, bagels, corn and

flour tortillas, most muffins
• Cereals — Many cooked low salt (read the label to determine
sodium content) hot cereals (not instant) such as oatmeal,
cream of wheat, rice, or farina, puffed wheat, puffed rice,
shredded wheat
• Crackers and snack foods — All unsalted crackers and snack
foods, unsalted peanut butter, unsalted nuts or seeds, unsalted
popcorn
• Pasta, rice, and potatoes — Any type of pasta (cooked in
unsalted water), potatoes, white or brown rice
• Dried peas and beans — Any cooked dried beans or peas
(without seasoning packet), or low salt canned beans and peas
• Meats and protein — Fresh or frozen beef, poultry, and fish; low
sodium canned tuna and salmon; eggs or egg substitutes
• Fruits and vegetables — Any fresh, frozen, or canned fruit, any
fresh or frozen vegetables without sauce, canned vegetables
without salt, low-salt tomato sauce/paste
• Dairy products — Milk, cream, sour cream, non-dairy creamer,
yogurt, low-sodium cottage cheese, low sodium cheese, ricotta
and mozzarella cheese
• Fats and oils — Plant oils (olive, canola, corn, peanut), unsalted
butter or margarine
• Soups — Salt-free soups and low-sodium bouillon cubes,
unsalted broth, homemade soup without added salt
• Desserts — Gelatin, sherbet, pudding, ice cream, salt-free baked
goods, sugar, honey, jam, jelly, marmalade, syrup
• Beverages — Coffee, tea, soft drinks, fruit flavored drinks, low
salt tomato juice, any fruit juice
• Condiments — Fresh and dried herbs; lemon juice; low-
salt mustard (not commercially available but can be made at
home), vinegar, Tabasco sauce; low- or no-salt ketchup;
seasoning blends that do not contain salt.