Following the DASH Plan

Grains   6 to 8 daily servings -   1 slice bread ,  1 oz dry cereal†  ,  1/2 cup cooked rice, pasta, or cereal.

Vegetables  4 to 5 daily servings - 1 cup raw leafy vegetable, 1/2 cup cut-up raw or cooked vegetable,
1/2 cup vegetable juice

Fruits  4 to 5 daily servings - 1 medium fruit, 1/4 cup dried fruit, 1/2 cup fresh, frozen, or canned fruit,
1/2 cup fruit juice

Fat-free or low-fat milk and milk products - 2 to 3 daily servings - 1 cup milk or yogurt, 11/2 oz cheese

Lean meats, poultry, and fish  6 or less daily servings - 1 oz cooked meats, poultry, or fish, 1 egg‡

Nuts, seeds, and legumes  4 to 5 servings per week - 1/3 cup or 11/2 oz nuts, 2 Tbsp peanut butter
2 Tbsp or 1/2 oz seeds, 1/2 cup cooked legumes (dry beans and peas)

Fats and oils§  2 to 3 daily servings - 1 tsp soft margarine, 1 tsp vegetable oil, 1 Tbsp mayonnaise
2 Tbsp salad dressing

Sweets and added sugars 5 or less servings per week - 1 Tbsp sugar, 1 Tbsp jelly or jam, 1/2 cup sorbet, gelatin, 1 cup lemonade

* Whole grains are recommended for most grain servings as a good source of fiber and nutrients.
† Serving sizes vary between 1/2 cup and 11/4 cups, depending on cereal type. Check the product's Nutrition Facts label.


Whole wheat bread and rolls, whole wheat                       Major sources of energy and fiber
pasta, English muffin, pita bread, bagel,
cereals, grits, oatmeal, brown rice, unsalted
pretzels and popcorn

Broccoli, carrots, collards, green beans, green                   Rich sources of potassium, magnesium, and fiber.
  peas, kale, lima beans, potatoes, spinach,
squash, sweet potatoes, tomatoes                                                                                       

Apples, apricots, bananas, dates, grapes,                           Important sources of potassium, magnesium, and
oranges, grapefruit, grapefruit juice,                                    fiber.
mangoes, melons, peaches, pineapples,
raisins, strawberries, tangerines           

    Fat-free (skim) or low-fat (1%) milk or buttermilk,            Major sources of calcium and protein  
fat-free, low-fat, or reduced-fat cheese,
fat-free or low-fat regular or frozen yogurt          

  Select only lean; trim away visible fats; broil,
roast, or poach; remove skin from poultry                               Rich sources of protein and magnesium     

    Almonds, hazelnuts, mixed nuts, peanuts,                           
walnuts, sunflower seeds, peanut butter,
kidney beans, lentils, split peas                                                 Rich sources of energy, magnesium, protein,                                                                                                    and fiber.

  Soft margarine, vegetable oil (such as canola,
corn, olive, or safflower), low-fat mayonnaise,
light salad dressing                                                                  The DASH study had 27 percent of calories                                                                                            fat, including fat in or added to foods.
                  

Fruit-flavored gelatin, fruit punch, hard candy,
jelly, maple syrup, sorbet and ices, sugar                                  Sweets should be low in fat

‡ Since eggs are high in cholesterol, limit egg yolk intake to no more than four per week; two egg whites have the same protein content as 1 oz of meat. § Fat content changes serving amount for fats and oils. For example, 1 Tbsp of regular salad dressing equals one serving; 1 Tbsp of a low-fat dressing equals
one-half serving; 1 Tbsp of a fat-free dressing equals zero servings.
                                      Below are servings for other calorie diets
                                          1600 calories                2600 calories             3100 calories

Grains*                                  6                                   10 - 11                      12 - 13
Vegetables                             3 - 4                                5 - 6                            6
Fruits                                      4                                     5 - 6                            6
Fat-free or lowfat                   2 - 3                                3                                3 - 4
milk and milk
products
Lean meats,                         3 - 6                                   6                                6 - 9  
poultry, and fish
Nuts, seeds, and                  3/a week                             1                                   1
legumes
Fats and oils                         2                                         3                                   4
Sweets and                           0                                         2                                     2
added sugars

* Whole grains are recommended for most grain servings as a good source of fiber and nutrients.