DASH Eating Plan

Example of a DASH Eating Plan

The following DASH eating plan is based on 2,000 calories a day. The number of daily servings in a food group may vary from those listed, depending on your caloric needs.
 
Food Group
Daily
Servings
(except
as noted)
Serving Size Examples
Grains and grain products
7-8
1 slice bread
1 cup ready-to-eat cereal*
½ cup cooked rice, pasta, or cereal
Vegetables
4-5
1 cup raw leafy vegetables
½ cup cooked vegetables
6 ounces vegetable juice
Fruits
4-5
1 medium fruit
¼ cup dried fruit
½ cup fresh, frozen, or canned fruit
6 ounces fruit juice
Low-fat or fat-free dairy foods
2-3
8 ounces milk
1 cup yogurt
1½ ounces cheese
Lean meats, poultry, and
fish
2 or fewer
3 ounces cooked lean meats, skinless poultry, or fish
Nuts, seeds, and dry beans
4-5 per week
1/3 cup or 1½ ounces nuts
1 tablespoon or ½ ounce seeds
½ cup cooked dry beans
Fats & oils**
2-3
1 teaspoon soft margarine
1 tablespoon low-fat mayonnaise
2 tablespoons light salad dressing
1 teaspoon vegetable oil
Sweets
5 per week
1 tablespoon sugar
1 tablespoon jelly or jam
½ ounce jelly beans
8 ounces lemonade
  
* Serving sizes vary between ½ cup and 1¼ cups. Check the product's nutrition label.
** Fat content changes serving counts for fats and oils: For example, 1 tablespoon of regular salad dressing equals 1 serving, 1 tablespoon of a low-fat dressing equals ½ serving, and 1 tablespoon of a fat-free dressing equals 0 servings.
 
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