Diets are like fashions. A new trend comes along, only to be superseded by another miracle strategy.
But an eating plan developed with help from Baton Rouge’s Pennington Biomedical Research Center remains one of the nation’s most highly regarded diets since it was developed in the late ’90s.
The DASH Diet, or Dietary Approaches to Stop Hypertension, was created by a team of national researchers, including Pennington Biomedical registered dietitian nutritionist and professor Catherine Champagne.
|
|
|
DASH has consistently earned high marks in U.S. News & World Report’s rankings of the best overall diets in America, placing either No. 1 or No. 2 since 2001. The diet also helped frame the federal government’s Dietary Guidelines for Americans, Champagne says.
DASH was first developed as a way to lower blood pressure and support those at risk of heart disease and diabetes, according to Champagne, but its commonsense principles are also effective at helping individuals lose and maintain weight.
The diet calls for integrating more fruits, vegetables, lean meats, nuts, legumes and whole grains, as well as low-fat and nonfat milk and dairy products.
DASH’s most important characteristic, however, is its low barrier to entry. No special foods are needed, and it’s easy to integrate, especially when you start with small changes, says Champagne, who personally follows DASH’s principles.
“I’m really conscious of the amount of fruits and vegetables and dairy that I consume every day,” she says.
When it comes to dining out, Champagne advises avoiding fried and high-fat foods by making healthy substitutions. Opt for steamed veggies over French fries, and always ask for salad dressing, which tends to be loaded with fat and sodium, on the side.
“It’s also a good idea to take a look at the menu before you go out, so you have a plan,” Champagne says.
Champagne also warns against a quick fix. While weight loss drugs have soared in popularity, she says it remains critical to frame your relationship with food in a positive manner.
“Medications are meant to be an adjunct to a good diet,” Champagne says. “You can’t have a bad diet of fried chicken from a fast-food restaurant, French fries and milkshakes, and then rely on medications.”
Download DASH at docsdash.pbrc.edu.
Think small, y’all
“For years we’ve talked about ‘small changes, big rewards,’ in nutrition,” Champagne says.
|
|
|
That advice is at the core of the Small Shifts campaign that Pennington Biomedical is rolling out this month. The global leader in obesity, nutrition and diabetes research says small, meaningful changes to your diet, exercise and mental health routines can add up to big rewards.
A few examples include:
- •Parking as far as possible from your destination to get in extra steps.
- • Taking a break from sitting behind the
computer to do wall sits or walk the stairs. - • Integrating fruits and vegetables at every meal.
- •Chewing slowly and observing when you feel full.
- •Getting a good night’s sleep.
“Don’t change everything at once,” Champagne says. “Just pick something and then learn to live with it. That’s really how you implement a lifestyle change.”