The SASH diet - 50% plant food

By: Judy Davie - The Food Coach

I was reading about a diet in the US called the DASH Diet developed by MAYO clinic staff, but after reading what it consisted of I decided to call it the SASH diet which I think sounds pretty good too.

SASH - Shopping approaches to stop hypertension.

The D in DASH stands for dietary.

So why change Dietary to Shopping you may be asking?

Because where you shop to buy the food for the diet is critical and yes you've guessed it, most of the food recommended on the diet is from greengrocer's.
Good greengrocers who sell more than just fruit and veg.

The idea of the newly coined SASH diet is to have the right amount and variety of foods to lower blood pressure and improve your health. Like all good diets it's a lifelong approach to healthy eating and encourages you to reduce sodium and eat plenty of fresh foods with a variety of nutrients to help lower blood pressure. The other benefits besides just lowering blood pressure include preventing osteoporosis, cancer, heart disease, stroke and diabetes.

DASH, SASH, Mediterranean, and not least out own The Greengrocer's Diet/ - which we happen to think is the best - have one thing in common which is to consume more fresh vegetables and some amount of fruit. How many grains and fats are consumed is largely debatable particularly when you look at Keto diets and high fat diets, but I happen to think if you get the non-starchy vegetable intake up to 5+ a day you're 50% of the way towards very good health.

The SASH diet, like The Greengrocer's Diet also includes low-fat natural dairy with moderate amounts of whole grains, fish, poultry and nuts, smaller amounts of red meat and no packaged food.

Knowing what to eat for good health and weight loss is one thing, sticking to it is another and the more rules there are the more complicated an unattainable it can seem, but there are some basic rules, which if you stick to will stand you in good stead for the future.

1. Shop at your local greengrocers
2. Make 50% of your food intake at each meal from plant food
3. Cut out processed food and refined sugar
4. Eat wholegrains in preference to refined grain
5. Find protein from fish, poultry, eggs, soy, yoghurt and to a lesser extent red meat
6. Enjoy good fats such as avocado, olive and olive oil, nuts and seeds
7. If you can tolerate dairy, enjoy yoghurt, milk and small amounts of cheese


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