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 total fat, saturated fat and cholesterol, 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, along with examples of a serving.
|Food group||Servings for 1,600 calories a day||Servings for 2,000 calories a day||Examples of 1 serving|
|Grains (mainly whole grains)||6 a day||6 to 8 a day||
|Vegetables||3 to 4 a day||4 to 5 a day||
|Fruits||4 a day||4 to 5 a day||
|Low-fat or fat-free milk and milk products||2 to 3 a day||2 to 3 a day||
|Lean meats, poultry and fish||3 to 6 a day||6 or fewer a day||
|Nuts, seeds and legumes||3 a week||4 to 5 a week||
|Fats and oils*||2 a day||2 to 3 a day||
|Sweets and added sugars||0||5 or fewer a week||
*The amount of fat in a food changes the serving size for fats and oils. For example, 1 tablespoon of regular salad dressing is one serving, but 1 tablespoon of low-fat dressing is half a serving.
Source: National Heart, Lung, and Blood Institute, 2015
Last updated: May 17th, 2016