I’ve been advocating healthy eating for over 15 years and the DASH (dietary approaches to stop hypertension) eating plan still remains to be among only a few that I’ve ever endorsed. This plan was originally developed to protect against high blood pressure but has also been shown to support weight loss and long term weight management while helping to prevent heart disease, type 2 diabetes, and various forms of cancer.
The corresponding DASH pyramid has vegetables and fruits as its foundation (base) and whole grains at level two. Low-fat dairy and meats share level three, with fish and poultry taking priority. The added fourth level includes legumes, nuts, seeds, and oils for healthy fats. Sweets are at the top but servings are limited to 5 each week.