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

Page 1 2

About savvyHEALTH | Privacy | Feedback | Home

http://www.savvyHEALTH.com/

This internet site provides information of a general nature and is designed for educational purposes only. If you have any concerns about your own health, you should always consult with a physician or other healthcare professional. Please review the Terms of Use before using this site. Your use of the site indicates your agreement to be bound by the Terms of Use.

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.