Healthier Eating with DASH
The DASH Eating Plan
The DASH eating plan shown below 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 Sizes
|
Grains & grain products |
7-8 |
1 slice bread
1 cup ready-to-eat cereal*
cup cooked rice, pasta, or cereal |
Vegetables |
4-5 |
1 cup raw leafy vegetable
cup cooked vegetable
6 ounces vegetable juice |
Fruits |
4-5 |
1 medium fruit
cup dried fruit
cup fresh, frozen, or canned fruit
6 ounces fruit juice |
Lowfat or fat free dairy foods |
2-3 |
8 ounces milk
1 cup yogurt
1 ounces cheese |
Lean meats, poultry, and fish |
2 or less |
3 ounces cooked lean meats, skinless poultry, or fish |
Nuts, seeds, and dry beans |
4-5 per week |
1/3 cup or 1 ounces nuts
1 tablespoon or ounce seeds
cup cooked dry beans |
Fats & oils** |
2-3 |
1 teaspoon soft margarine
1 tablespoon lowfat mayonnaise
2 tablespoons light salad dressing
1 teaspoon vegetable oil |
Sweets |
5 per week |
1 tablespoon sugar
1 tablespoon jelly or jam
ounce jelly beans
8 ounces lemonade |
* Serving sizes vary between cup -1 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 lowfat dressing equals serving; 1 tablespoon of a fat free dressing equals 0 servings.
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