Dash Diet

 

 Nursing Care Plan- will discuss about the Diet, this diet to follow if you have high blood pressure. DASH diet - lots of fruits, vegetables, low-fat milk and whole grains - has been shown to lower blood pressure quickly and dramatically in adults with mild to moderate hypertension. (Short for DASH dietary approaches to stop hypertension.)
It also could limit excessive weight gain in adolescent girls, according to a study published Tuesday. Girls are most similar diet DASH diet had the lowest BMI (body mass index) at the end of the study 10 years.
A study published in the Archives of Pediatrics & Adolescent Medicine, is one of the few to investigate the relationship between dietary patterns and weight in children.
The researchers collected data on 2237 U.S. girls, aged 9, and followed them for 10 years. Detailed dietary information collected each year and each participant is given a score indicating how closely they match diet DASH diet guidelines.
Girls with higher DASH scores had an average intake is higher than any DASH food groups (grains, vegetables, fruits, lean meats, low-fat milk and nuts, seeds and nuts) . Girls with the highest DASH scores had the smallest gains in BMI during the study, and the lowest BMI when they were 19.
On the other hand, the girls with the lowest DASH scores had an average BMI greater than the cut-off indicating overweight.
In particular, low intake of fruits, vegetables, grains and low fat dairy products (2-percent milk fat or less) that primarily and directly related to being overweight during adolescence.
Fruits, vegetables and grains can cause weight gain or less through a high fiber content and, as a result, their ability to promote satiety. Scientists also speculate that certain proteins in dairy products help regulate appetite and food intake.
It is estimated that 29 percent of Canadian teens, ages 12 to 17, are overweight or obese, that number doubled since 1979. Being overweight during childhood causes many health problems and even premature death associated with as an adult.
The following strategies can help encourage healthy eating habits in teens and prevent them from becoming overweight.
Determine BMI-for-age
These calculations take into account that children's bodies are growing. BMI is calculated and plotted on growth charts to obtain percentile rankings. This shows the relative position of your child's BMI number among children of sex and age.
BMI percentile indicates whether your child is underweight, the overweight, healthy weight or obese. (Google "children and adolescents BMI calculator".)
BMI-for-age should be measured on an annual routine health checks to monitor weight from time to time. It also provides an opportunity for physicians to talk with teens about healthy eating and exercise.
Adopting the DASH diet
Is the whole family ate the DASH-style diet. Teenagers should aim for three to four servings of low fat dairy products (eg one cup of milk, yogurt ¾ cup), four servings of vegetables (eg ½ cup cooked or raw vegetables, one cup of salad greens) and four servings of fruit each day (eg 1 medium-sized fruit, ½ cup cut-up fruit).
Most often, choose 100 percent whole grain foods instead of refined (white) grain products. Nuts, seeds and / or legumes should be eaten four times a week. Limit your intake of added fats and sweets.
Keep food diary
A daily journal can help you and your teen identify patterns of eating and food issues that encourage excess weight. Use also to track the number of daily servings of key food groups DASH - fruits, vegetables and low fat dairy products.
A food diary should record meals and snacks, food intake and portion size along with daily exercise such as walking, cycling, sports classes, sports teams and other exercises.
Eliminate sugary drinks
Soft drinks, fruit drinks, iced teas, sports drinks and extra calories as providing no nutrients. And they do not promote satiety. Not like when we eat solid food, our brain does not register the full feeling from liquid calories. Replace sugary drinks with low fat milk or water.
Do not skip meals
Growing teens need to eat four to five times a day (three meals plus snacks) to fuel brain cells and muscle. Eat regularly to help prevent children from becoming too hungry and overeating.
Eat more foods prepared at home
Among teenagers, eat more meals away from home associated with being overweight. Research also shows that adolescents are more often reported eating "a family dinner," the less likely they will be overweight.
Do not treat ban
Teenagers try to lose weight should be allowed to enjoy their favorite treats once a week. A generous weekly to help children remain at healthy eating plan because they will not feel deprived.
Avoid diet
If your teen is overweight, a strict diet is not the solution. Numerous studies have found that children who "diet" at last my weight increased from time to time from the kids who do not diet. Calorie diets that are too low also can trigger bingeing, not to mention teenagers robbed of energy and nutrients needed for growth.
The best approach: Make healthy eating - and exercise - family affairs rather than setting one child other than because of the weight. If you feel your child would benefit from a structured healthy eating plan, consider working with a registered dietitian.
Limit screen time
Too much time spent in front of the screen to encourage lifestyle and unhealthy eating habits. Children should spend no more than one to two hours a day watching television, playing video games or surfing the Internet.
Children and teenagers should get at least 60 minutes of physical activity every day. Helping your child get fit with the plan to work together several times a week.
Leslie Beck, a Toronto-based dietitian at the Medcan Clinic, is on CTV's Canada AM every Wednesday. www.lesliebeck.com.

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