DASH diet: Guide to recommended servings
The Dietary Approaches to Stop Hypertension (DASH) diet can help you control your blood pressure. The DASH diet is rich in grains, fruits, vegetables and low-fat dairy products. It limits fat, saturated fat and cholesterol and provides plenty of fiber, potassium, calcium and magnesium.
Here are the types and amounts of foods recommended in the DASH diet, along with specific examples of serving sizes. Use these details as you plan your own menus.
| Food group | Servings for a 2,000-calorie-a-day diet | Servings for a 1,600-calorie-a-day diet | Serving samples |
|---|---|---|---|
| Grains and grain products | 6 to 8 a day | 6 a day | 1 slice whole-wheat bread 1 ounce (oz.) dry cereal 1/2 cup cooked cereal 1/2 cup cooked rice or pasta 1/2 English muffin or small (2 oz.) bagel |
| Fruits | 4 to 5 a day | 4 a day | 4 oz. 100 percent fruit juice 1 medium fruit 1/2 cup fresh, frozen or canned fruit 1/4 cup dried fruit |
| Vegetables | 4 to 5 a day | 3 to 4 a day |
4 oz. low-sodium vegetable juice |
| Dairy foods (low-fat or fat-free) | 2 to 3 a day | 2 to 3 a day | 1 cup skim or 1% milk 1 cup yogurt 1 1/2 oz. low-fat or fat-free cheese |
| Meats, poultry and fish | 6 or less a day | 3 to 6 a day | 1 oz. cooked skinless poultry, seafood or lean meat |
| Nuts, seeds and dry beans | 4 to 5 a week | 3 a week | 1/3 cup nuts 2 tablespoons (1/2 oz.) seeds 1/2 cup cooked beans or peas |
| Fats and oils | 2 to 3 a day | 2 a day | 1 teaspoon soft margarine 1 tablespoon low-fat mayonnaise 2 tablespoons light salad dressing 1 teaspoon vegetable oil |
| Sweets | 2 or less a day | 0 | 1 tablespoon sugar 1 tablespoon jelly or jam 1/2 oz. jelly beans 8 oz. lemonade |
Also keep in mind your sodium intake. No more than 2,300 milligrams (mg) of sodium a day is recommended for most healthy adults. If you have prehypertension or high blood pressure, the recommended limit drops to 1,500 mg a day.
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