Use this chart of DASH diet recommended servings for each food group to plan meals and snacks.
Get to know how much of the DASH diet's nutritious foods you should eat.
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 total fat, trans fat and saturated fat, and provides plenty of fiber, potassium, calcium and magnesium. The DASH diet also limits sodium to between 1,500 and 2,300 milligrams a day.
Here are recommended servings from each food group for two calorie levels of the DASH diet, followed by examples of a single serving size.
|Food group||1,600-calorie diet||2,000-calorie diet|
|Source: National Heart, Lung, and Blood Institute|
|Grains (mainly whole grains)||6 a day||6-8 a day|
|Vegetables||3-4 a day||4-5 a day|
|Fruits||4 a day||4-5 a day|
|Low-fat or fat-free milk and milk products||2-3 a day||2-3 a day|
|Lean meats, poultry and fish||3-4 one-ounce servings or fewer a day||6 one-ounce servings or fewer a day|
|Nuts, seeds and legumes||3-4 a week||4-5 a week|
|Fats and oils||2 a day||2-3 a day|
|Sweets and added sugars||3 or fewer a week||5 or fewer a week|
Serving sizes in the DASH diet may not be what you're used to with other eating plans. Examples of single servings for each food group are listed below.
- 1 slice whole-wheat bread
- 1 ounce dry whole-grain cereal
- 1/2 cup cooked cereal, rice or pasta (preferably whole grain)
- 1 cup raw leafy green vegetable
- 1/2 cup cut-up raw or cooked vegetables
- 1/2 cup (4 fluid ounces) low-sodium vegetable juice
- 1 medium fruit
- 1/4 cup dried fruit
- 1/2 cup fresh, frozen or canned fruit
- 1/2 cup (4 fluid ounces) 100% fruit juice
Milk and milk products
- 1 cup (8 fluid ounces) low-fat or fat-free milk
- 1 cup low-fat or fat-free yogurt
- 1 1/2 ounces low-fat or fat-free cheese
Meat, poultry and fish
- 1 ounce cooked lean meat, skinless poultry or fish
- 1 egg
- 2 egg whites
Nuts, seeds and legumes
- 1/3 cup (1 1/2 ounces) nuts
- 2 tablespoons peanut butter
- 2 tablespoons (1/2 ounce) seeds
- 1/2 cup cooked legumes (dried beans or peas)
Fats and oils
- 1 teaspoon soft margarine
- 1 teaspoon vegetable oil
- 1 tablespoon mayonnaise
- 2 tablespoons low-fat salad dressing (or 1 tablespoon regular dressing)
Sweets and added sugars
- 1 tablespoon sugar
- 1 tablespoon jelly or jam
- 1/2 cup sorbet
- 1 cup (8 fluid ounces) sugar-sweetened lemonade