part0008

The DASH diet is easy to follow because it uses common foods that are available at your local grocery store. The DASH diet suggests daily servings for each of the different food groups. The number of servings you eat will depend on your daily calorie needs.

Please note: While on the DASH diet it is important to consume the amount of water that your body requires on a daily basis.

In addition to being diligent about adhering to the DASH diet food groups and servings, it is also vital that you understand the importance of daily water consumption on the diet.

The highest priority on any diet is making sure that you get the right nutrients. A large part of getting the right nutrients includes consuming enough water through foods and beverages to keep your body working well.

The most important nutrient for the human body is water. Water is necessary for almost every bodily function because it helps carry essential nutrients to all our cells. An average person can live up to forty-five days without food but only three to five days without water.

There are many people suffering from dehydration on a regular basis because they don’t consume enough fluids to keep their vital organs saturated with water.

Approximately two-thirds of our body weight is water. The human body is made up of about 60% water. Our brain cells are made up of about 85% water, muscles are about 75% water, blood is about 82% water and our bones are about 25% water. The average-sized person requires 64-96 ounces of water every day in order to satisfy the body’s need for it.

When your body becomes dehydrated it begins to ration its water supply. The body’s first priority is to keep the vital organs hydrated, so it works overtime pulling water from other areas of the body in order to do this. The organs that the body considers vital are the heart, lungs, brain, liver and kidneys. Other systems such as the skin, joints, and gastrointestinal tract are considered less important. That is why the negative symptoms of dehydration usually show up there first.

A lack of water also causes a loss of water volume in the cells which affects the body’s effectiveness in delivering vital nutrients to cells and excreting waste from cells. This causes constipation which can cause rectal diseases like hemorrhoids, diverticulosis, chronic constipation and spastic colon.

A shortage of water can also contribute to high blood pressure, asthma, allergies, heart disease, ulcers, arthritis, back and neck pain, headaches, memory loss kidney stones, hernias and high cholesterol.

Remember: Thirst is not the first sign of dehydration. By the time you get thirsty or experience a dry mouth your cells are already eagerly craving water.

US News and World Report ran an article in 2013 entitled The Truth About How Much Water You Should Really Drink. This article stated that in order to determine how much water your body needs, you must first calculate how much water your body requires at rest. “At rest” would be considered non-vigorous activities like reading or working at a desk.

In order to calculate this, divide your body weight in half. For example, if you weigh 150 pounds then your body requires 75 ounces of water every day. If you work out in a day you will need to increase that number because you will be losing water through sweat.

There are also special cases when it comes to daily recommended water intake. For example those who suffer from kidney stones or chronic urinary tract infections will have to consume more water. The elderly may need to adjust standard recommended amounts and those on certain medications for heart disease, depression and ulcers may also have to adjust these amounts.

You can obtain fluids through other liquids besides water though not all liquids are created equal. Stay away from caffeinated drinks like sodas, coffee, and tea. Caffeine is a diuretic and can cause you to become dehydrated.

It is also possible to get some of your water intake from fruits, vegetables and the foods you eat. If you are eating an adequate amount of fruits and vegetables daily, then you are getting about one third of your daily water intake already.

High Blood Pressure: When the body is dehydrated, it limits the flow of blood to non-vital parts of the body in order to supply the vital organs with water. The immediate result is an increase in blood pressure.

Arthritis and joint pain: Cartilage is the slick cushion between our joints that allows them to move smoothly. Cartilage is made up of about 80% water. A lack of water negatively affects cartilage and increases the amount of friction on joints, causing early degeneration and arthritis. Discs along the spine and between vertebrae will also degenerate more quickly from a lack of water.

Digestion problems: Water is of prime importance in the gastrointestinal tract. It is the root of every fluid our body requires for digestion. Without enough water the entire digestive system goes into panic mode and may cause indigestion, constipation, hemorrhoids, heartburn and ulcers.

If you go for an eight hour period of time without emptying your bladder you are probably dehydrated. Other signs of dehydration include dark urine (it should be clear), an inability to focus, fatigue, crankiness, moodiness, dizziness, and headaches.

Measure out your water intake every morning. For example, if you have to consume 70 ounces of water a day, measure it out and keep that amount in a jug. Keep that jug beside you and drink from it throughout the day.

If you need to be reminded to drink water daily, there are some great alarms and applications online that can help you with that.

Weight Loss: Dehydration actually causes your body to secrete the hormone aldosterone that triggers water retention. Drinking more water releases the water that is being stored and allows weight loss to occur. Dehydration also causes the metabolism to work inefficiently.

Improve your memory: The brain requires a lot of water because it is the only organ that is constantly active. Water helps it to maintain its constant level of activity. When water is lacking then the brains ability to perform slows down.

Water Revives Cells: Without an adequate amount of water, cells begin to suffer and die. Water restores a cells health and energy.

Food group 1 – Grains and grain products (preferably whole)

The first food group on the DASH diet includes grain and grain products. Whole grain varieties of this food group are best since they provide the most nutrients and contain higher levels of vitamins and minerals. They are also rich in calcium, protein, fiber and potassium which have been proven to lower blood pressure. Whole grains also contain the least amount of processed chemicals like added sugars and dyes.

But what do these foods do for you and how are they going to help you in your weight loss efforts?

The grainy food group supports your body’s energy level as you exert force during exercise or when you use your mind to figure something out, be it a mathematical question or a personal dilemma.

Just half a cup of long grain rice along with a stir-fry can keep you feeling full longer than if you didn’t include a serving of whole grains with your meal.

Eating oats for breakfast is a great idea because they are a great source of soluble fiber. Soluble fiber makes the bowels softer and more able to move your byproducts along better.

Breads contain insoluble fiber and act like a bulking agent that helps keep your system regular.

Food groups 2 and 3 - Vegetables and Fruits

The second and third food groups include both vegetables and fruits. The starchier the vegetable the faster it makes you feel full and the longer your feeling of fullness lasts.

The downside to starchy vegetables is that they turn into sugar when processed and often contain less water content than other types of vegetables. Make sure to monitor the serving sizes so you don’t eat too many servings of starchy vegetables.

Rich, sweet and delicious fruits can offer additional water to your diet. They also fill a natural craving for sweetness.

Fruits and vegetables are a terrific source of vitamins and minerals that provide your body with the nutrients it needs to fight illnesses and rejuvenate your system. Your body’s source of phytonutrients and phytochemicals comes from this food group.

Phytonutrients and phytochemicals are power nutrients that protect you from hypertension as well as several other diseases like diabetes, stroke, heart disease and some cancers.

Fruits and vegetables also help you maintain a healthy weight as they lower cholesterol and blood pressure levels.

Eat fruits and vegetables in an array of colors. Think “rainbow.” An acronym that can help you remember the colors of the rainbow is ROY G BIV. This stands for R ed, O range, Y ellow, G reen, B lue, I ndigo and V iolet – all the colors of the rainbow!

The brighter and more variant the colors, the more nutrients you will get from the fruits and vegetables.

If you choose to eat more than the daily recommended serving (see Chapter 5 for recommended servings) then it’s best to eat more vegetables first then migrate to fruits, keeping in mind that some fruits will turn into sugar in your body after you eat them.

When you are deficient in a certain vitamin or mineral there is a vegetable or fruit available that contains the exact nutrient that you need in order to correct that deficiency. Adding a vegetable or fruit to your diet that you may not normally eat will allow you to cover all your nutrient bases so that you can correct your deficiency naturally rather than with a supplement.

Learning how to cook your fruits and vegetables in order to obtain the most nutrients from them is important.

The loss of nutrients during the cooking process can vary with fruits and vegetables. For example, cooking tomatoes is different than cooking other vegetables because the tomatoes nutrient values increase the longer they are cooked. Other vegetables lose most of their nutrient value when they are cooked for longer periods.

Burning or cooking vegetables on high heat also causes them to lose a lot of their nutrient value. On the other hand, allowing a garlic clove or onion to rest a few minutes after it’s been chopped can increase its nutrient value.

Food group 4 –Fat-free or low-fat milk and milk products

The next food group includes milk, yogurt and cheese.

Help build stronger teeth and bones

Assist the nervous system in sending and receiving messages

Help muscles squeeze and relax

Help in releasing hormones and other chemicals in the body

Help maintain a normal heartbeat

Calcium is a key ingredient in most dairy products. It is also an important mineral that is involved in all of these bodily functions.

Great source of protein

Food group 5 – Lean meats, poultry and fish

The next food group is the lean meats, poultry and fish group. This food group supplies the body with protein, iron, zinc and some vitamin B and it keeps the body healthy and strong.

Always choose lean cuts of meat and remove the skin from meats like chicken and turkey.

Eggs are a part of this group because they are a great source of iron and protein.

Food group 6 – Nuts, seeds and legumes

Beans are a low-fat source of protein. They also contain a high level of fiber.

Nuts and seeds are packed with vitamins, immune-boosting minerals, fiber, good fat, protein and iron. Consuming just one ounce of nuts and seeds regularly can also decrease inflammation.

Food group 7 – Fats and oils

The next food group includes fats and oils. Fats and oils are to be used sparingly.

When choosing fats and oils you need to choose wisely. Omega-3 and omega-6 fatty acids are called “essential” fatty acids because the body cannot produce them on its own. You can only get them through food. These fats reduce inflammation and protect against heart disease. You obtain these fats mostly from fish, nuts and certain kinds of vegetables.

Processed foods contain a lot of fats and oils as well but these are not the best kinds of fats and oils to consume.

Saturated fats - 6 %

Carbohydrates - 55 % of your calories

Protein - 18 % of your calories

Cholesterol - 150 mg

Food group 8 – Sweets and added sugars

This group includes foods like jam, lemonade, hard candy, maple syrup, sorbet, sugar etc. It’s okay to indulge a little on the DASH diet. Just watch the serving size and you should be able to enjoy some sweets in your diet.