What is the DASH diet?
DASH diet refers to Dietary Approaches to Stop Hypertension. Hypertension or high blood pressure may sometimes develop in kids as well. It has become more common in kids than previously over the years due to lifestyle and dietary changes in children. The DASH diet may be recommended for kids who have hypertension with a blood pressure reading higher than normal.
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Since diet and lifestyle affects blood pressure, high blood pressure can be controlled after following dietary changes. The DASH diet is not the kind of diet where you need to follow a strict routine or give up some kinds of food groups but rather it focuses on healthy eating. It is easy to follow. Children can also have their treats occasionally on the diet.
Who is the DASH diet for?
DASH diet is for both prevention of development of high blood pressure and lowering of already present high blood pressure.
There are a number of possible causes due to which high blood pressure may develop in children and teenagers including:
- Following an unhealthy diet
- Excessive sodium intake
- Smoking cigarettes
- Having lots of stress
It isn’t necessary that only a child diagnosed with high blood pressure can follow this diet. Children at risk of developing high blood pressure should also be considered an ideal candidate for a DASH diet as they can benefit from it.
What should my child eat on a DASH diet?
The DASH diet focuses on increasing nutritious foods while limiting processed and unhealthy foods as a part of the diet. Foods are divided into three broad categories in this diet depending on how much they can be consumed. These are:
1)Foods to have everyday as a major part of meal:
- fresh fruits
- fresh vegetables
- whole grains
2)Foods to be eaten once or twice a day
- legumes
- nuts and seeds
- lean meats
- eggs
- dairy products
- dairy products fortified with calcium, vitamin D, and vitamin B12
3)Foods to eat once or twice a week
- pork or red meat
- processed meats
- deep-fried foods
- full-fat dairy
- sugar-sweetened beverages
- highly processed foods
- restaurant meals
How can I help my child as a parent?
You as a parent set an example for your child and your lifestyle is what the child will be likely to follow. Always keep this in mind and follow these tips to make sure your child follows the DASH diet correctly:
- Avoid and minimise eating outside at restaurants or having take away/order in meals.
- When you go to a restaurant, check for low fat and low sodium options.
- At parties, allow your child to taste treats if they want so that they do not feel deprived. Try to give the child a healthy meal before leaving your house for a party so that they have a full stomach and are less likely to eat junk food
- Do not buy junk and processed foods to keep at home while your child is on a DASH diet.
- Follow the same or similar diet to your child so that they do not feel punished. It will also help your child stick to the diet as they follow their parents example.
- Keep your child’s regular check-ups with the doctor to keep track of blood pressure levels of your child.
