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Hypertension Library: Reference
The DASH Diet
| Food Group |
Daily Servings (except as noted) |
Serving Sizes |
Examples and Notes |
Significance of Each Food Group to the DASH Eating Plan |
| Grains & grain products |
7–8 |
1 slice bread
1 cup dry cereal*
1/2 cup cooked rice, pasta, or cereal |
whole wheat bread, English muffin, pita bread, bagel, cereals, grits, oatmeal, crackers, unsalted pretzels and popcorn |
major sources of energy and fiber |
| Vegetables |
4–5 |
1 cup raw leafy vegetable
1/2 cup cooked vegetable
6 oz vegetable juice |
tomatoes, potatoes, carrots, green peas, squash, broccoli, turnip greens, collards, kale, spinach, artichokes, green beans, lima beans, sweet potatoes |
rich sources of potassium, magnesium, and fiber |
| Fruits |
4–5 |
6 oz fruit juice
1 medium fruit
1/4 cup dried fruit
1/2 cup fresh, frozen, or canned fruit |
apricots, bananas, dates, grapes, oranges, orange juice, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, prunes, raisins, strawberries, tangerines |
important sources of potassium, magnesium, and fiber |
| Lowfat or fat free dairy foods |
2–3 |
8 oz milk
1 cup yogurt
1 1/2 oz cheese |
fat free (skim) or lowfat (1%) milk, fat free or lowfat buttermilk, fat free or lowfat regular or frozen yogurt, lowfat and fat free cheese |
major sources of calcium and protein |
| Meats, poultry, and fish |
2 or less |
3 oz cooked meats, poultry, or fish |
select only lean; trim away visible fats; broil, roast, or boil, instead of frying; remove skin from poultry |
rich sources of protein and magnesium |
| Nuts, seeds, and dry beans |
4–5 per week |
1/3 cup or 1 1/2 oz nuts
2 Tbsp or 1/2 oz seeds
1/2 cup cooked dry beans |
almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, lentils and peas |
rich sources of energy, magnesium, potassium, protein, and fiber |
| Fats & oils** |
2–3 |
1 tsp soft margarine
1Tbsp lowfat mayonnaise
2 Tbsp light salad dressing
1 tsp vegetable oil |
soft margarine, lowfat mayonnaise, light salad dressing, vegetable oil(such as olive, corn, canola, or safflower) |
Besides fats added to foods, remember to choose foods that contain less fats |
| Sweets |
5 per week |
1 Tbsp sugar
1 Tbsp jelly or jam
1/2 oz jelly beans
8 oz lemonade |
maple syrup, sugar, jelly, jam, fruit-flavored gelatin, jelly beans, hard candy, fruit punch, sorbet, ices |
Sweets should be low in fat |
| * |
Serving sizes vary between 1/2-1 1/4 cups. Check the product's nutrition label. |
| ** |
Fat content changes serving counts for fats and oils: For example, 1 Tbsp of regular salad dressing equals 1 serving; 1 Tbsp of a lowfat dressing equals 1/2 serving; 1 Tbsp of a fat free dressing equals 0 servings. |
Reprinted With Permission from the National Heart, Lung, and Blood Institute
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