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Meal Plan, Food List, and Benefits

The DASH diet provides a recommended number of daily and weekly servings of these food groups. These loose serving guidelines are what make the diet sustainable and flexible, allowing each person to pick their own meal plan. 

DASH diet recommended daily servings

  • 6-8 servings of grains
  • 2-3 servings of dairy 
  • 4-5 servings of vegetables 
  • 4-5 servings of fruits 
  • 6 one-ounce servings of lean protein 

DASH diet recommended weekly servings

  • 5 servings or less of sweet foods a week
  • 4-5 servings of legumes, nuts, nut butters, and seeds

What should you limit on the DASH diet?

The DASH eating plan encourages

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Titanium dioxide in the spotlight | 2021-06-22

Donna Berry 2019CHICAGO – Product developers in the late 1980s into the 1990s working on fat-free foods and beverages often turned to titanium dioxide to replace the white color associated with the absence of creamy milkfat. The ingredient was approved as a color by the Food and Drug Administration in 1966, and until the fat-free craze, it was mostly used to provide opacity to candies, baked foods and frostings/fillings.

In the European Union, titanium dioxide (E 171) was authorized as a food additive in 2008. Eight years later, its safety started being questioned, and on May 6, 2021, the European Food Safety

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I Tried Intermittent Fasting for Diabetes and This Is What Happened

My experience reinforced that there is no one-size-fits-all approach to diabetes management.

If you’ve ever tried to lose weight, especially for health reasons, you have probably come across articles and blog posts touting the benefits of intermittent fasting.

It’s also known as intermittent energy restriction in dietitian, nutritionist, and health coach circles. Regardless of which term you use, intermittent fasting is a method of voluntarily cycling between fasting and nonfasting time periods.

I started reading about it a few years ago, because I heard it was helpful for those with type 2 diabetes.

Reported benefits include weight loss and a

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Monounsaturated fat: Benefits and sources

Monounsaturated fats such as olive oil are a healthy addition to the diet. Unlike saturated fats, which can have negative health effects, monounsaturated fats may support heart health and help someone manage their weight. However, all fats are calorie-dense, and people may put on weight if they eat them excessively.

This article explains what monounsaturated fat is and how it compares to other types of fat. It looks at potential health benefits, how much to eat, and food sources.

Monounsaturated fat is present in both plant foods and animal products. One of the healthiest examples of monounsaturated fat that people

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Which type of cow’s milk is healthiest, whole, skim or low fat?

Milk is a source of essential nutrients such as protein, vitamins, and minerals. While many people opt for skim milk, believing it is healthier, recent research indicates that full fat milk may not pose health risks.

Dietary guidelines advise people to choose skim or low fat milk rather than whole milk. However, newer research calls this advice into question, suggesting that saturated fats do not cause heart disease.

This article explores three types of milk and their nutritional profiles. It also discusses the health benefits and potential risks of different kinds of cow’s milk and the research behind them.

Grocery

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