DASH Diet Named 'Best Weight Loss Plan' of 2016; 5 Ways to Incorporate it in Your Lifestyle

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The US News and World Report labels DASH as the best diet for the sixth year in the row. Here's how you can incorporate this diet into your daily meal plans.

1. Double your portions of vegetables

The thought of eating more vegetables doesn't have to scare you.

If your meals mainly consisted of meats or processed foods, Shape says that you can ease yourself into the DASH diet by adding a serving of vegetables into each meal. A serving is the equivalent of half a cup, according to Dash Diet.

Preparing meals with vegetables can be made easier and less stressful by checking out the shelves of your grocery store for cut up fresh vegetables. Even some convenience stores display bags of ready-to-eat salads and vegetable mixes containing lettuce, baby carrots, cauliflower tops and more.

2. Switch to low-fat or fat free

National Kidney Foundation described the DASH diet as low in fat with a moderate amount of sodium. One simple way to follow the diet is to be wary of your choices when it comes to sauces, dressings and desserts.

Dairy products are low in sodium but rich in minerals such as magnesium, potassium and calcium. Full fat dairy products are also rich in saturated fat.

Even small substitutions can make a great impact to your health. Switch to low fat or fat-free milk, even when drinking coffee.

Once you feel comfortable, Shape recommends increasing your daily intake to three servings. You can drink low-fat or fat-free milk instead of soda, sugary juices or liquor.

3. Eat Nuts

Nuts are good for the heart and can be very filling. To control hunger pangs, the DASH website suggests eating salt-free nuts.

4. Control your salt intake

Salt adds flavor to the foods that we eat. You can control the amount of salt you use for cooking by adding other herbs and spices.

According to the kidney organization, try experimenting with other herbs such as rosemary, parsley or cilantro when cooking. Explore your grocery store and try cooking with spices such as cinnamon, ginger and nutmeg.

Onions, peppers and garlic can also be used to add flavor to your meals. Citrus juices and fruit peels can also add a different dimension to your cooking.

When it comes to snacks, look for foods that are unsalted or do not contain any added salt. Snacking on fruits also works.

5. Make your plate colorful

Make your food plates more visually appetizing by adding fruits and vegetables in different shapes and colors. Aim to fill half the plate with fruits or veggies, the kidney foundation says.

Add variety. Dash Diet recommends making two vegetable dishes: one in the form of a salad while the other can be cooked vegetables.