Final answer:
The DASH eating plan emphasizes the intake of vegetables, fruits, whole grains, and low-fat dairy, and limits sodium, red and processed meats, sweets, and beverages with added sugars. It aligns with MyPlate recommendations and aims to reduce high blood pressure and improve overall health.
Step-by-step explanation:
The diet that emphasizes vegetables, fruits, and low-fat milk and milk products, includes whole grains, poultry, seafood, and nuts, and is lower in sodium, red and processed meats, sweets, and sugar-containing beverages is the DASH eating plan. The DASH diet stands for Dietary Approaches to Stop Hypertension and is designed to help prevent and lower high blood pressure. It encourages consumption of nutrient-rich foods that are low in saturated and trans fats, added sugars, and sodium. A key component of this diet is to increase the intake of whole grains, fish, poultry, and nuts while limiting salt and red meat. A focus on including a variety of different vegetables and fruits each day, choosing whole fruits over fruit juices, and opting for unsaturated oils like olive oil are all hallmark guidance of the DASH diet.
To achieve a healthy balance, the diet also recommends incorporating a variety of protein foods, including seafood, lean meats, eggs, legumes, and nuts, and to select low-fat or fat-free dairy products. Reducing intake of processed foods supports a lower sodium intake and encourages choosing foods that provide a high amount of fiber and essential nutrients.
Embracing the principles of MyPlate, which suggests that half of your plate should consist of fruits and vegetables, one-quarter should have whole grains, and one-quarter should have protein, aligns well with the DASH diet's recommendations. Low-fat or non-fat dairy products complement this eating pattern, which is not only beneficial for hypertension but also for overall health by minimizing the risk of developing diseases associated with poor dietary habits.