Contents:
- Medical Video: Eat Healthy for Under $20
- The DASH diet is a special diet to reduce tension
- Then, how do you consistently apply the DASH diet when eating at a restaurant?
- 1. Share your food
- 2. Do not have a large portion
- 3. Ask to be cooked without salt
- 4. Reduce and avoid fatty foods
Medical Video: Eat Healthy for Under $20
When eating in a restaurant, it is definitely difficult to resist the urge to devour favorite menus with delicious flavors. But for those of you who have hypertension and on the DASH diet, you shouldn't go around eating at a restaurant. There are a few tips on eating in a restaurant that can keep you consistently living on the DASH diet without having to miss the pleasure of good food.
The DASH diet is a special diet to reduce tension
The DASH diet stands for Dietary Approaches to Stop Hypertension which can literally be interpreted as a dietary rule to stop hypertension.
This diethas been proven by many scientific studies to help achieve normal blood pressure, lower cholesterol, and gain and maintain a healthy weight to control the risk of hypertensive complications.
The DASH diet is a diet that reduces sodium, fat, and cholesterol intake to replace it by multiplying protein and fiber intake. Do not forget to also ensure that the needs of vitamins and minerals remain sufficient. DASH Diet help you choose healthy foods and take other actions to help control blood pressure and improve overall health.
Then, how do you consistently apply the DASH diet when eating at a restaurant?
1. Share your food
If you eat at restaurants or other food stalls, try reducing the portion of food by sharing food. You can share your meal with your spouse, friends or even your family while eating out. This will indirectly help you control overeating habits, which is certainly contrary to the principles of the DASH diet.
2. Do not have a large portion
Choose the portion of food that suits your ability. Sometimes, just half a portion of food is enough for your body's calorie needs. When food comes, decide what portion is right for you before you start eating, separate the more portions, and immediately ask to be wrapped or shared with others so that you are not tempted to spend it all at once.
3. Ask to be cooked without salt
The main principle of the DASH diet is to reduce salt. Then it's important for you to ask chef restaurants to reduce or not even add salt and MSG into your food.
Don't forget, pay attention to the food menu that you will eat. Avoid foods that taste sour, smoke dishes (smoked meat, for example), or foods that contain soy sauce and broth. Other tips, choose appetizers or appetizers like fruits that can prevent the body from excessive salt intake.
4. Reduce and avoid fatty foods
The DASH diet is a diet that also avoids the intake of saturated fat and excess cholesterol. To reduce unhealthy fat while eating out, you can do a few of these tips:
- Ask that the food be cooked with a little oil, or if possible ask to replace vegetable oil with olive oil.
- If your main food is meat, remove the visible fat. Eating only part of fibrous meat.
- Choose a food menu that is cooked by steaming, baking, or even boiling. Avoid being burned and fried.
