DASH diet: Guide to recommended servings

Get to lớn know how much of the DASH diet"s nutritious foods you should eat

By Mayo Clinic Staff

The Dietary Approaches khổng lồ Stop Hypertension (DASH) diet can help you control your blood pressure.

Bạn đang xem: Dash diet: a guide to the scientific plan for lowering blood pressure

The DASH diet is rich in vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans và nuts. It limits foods that are high in saturated fat, such as fatty meats & full-fat dairy products. The DASH diet also limits sodium lớn between 1,500 và 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.

Recommended number of servings 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 & legumes 3-4 a week 4-5 a week
Fats và oils 2 a day 2-3 a day
Sweets and added sugars 3 or fewer a week 5 or fewer a week

A cảnh báo about serving sizes


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.

Grains

1 slice whole-wheat bread1 ounce dry whole-grain cereal1/2 cup cooked cereal, rice or pasta (preferably whole grain)

Vegetables

1 cup raw leafy green vegetable1/2 cup cut-up raw or cooked vegetables1/2 cup (4 fluid ounces) low-sodium vegetable juice

Fruits

1 medium fruit1/4 cup dried fruit1/2 cup fresh, frozen or canned fruit1/2 cup (4 fluid ounces) 100% fruit juice

Fat-free or low-fat dairy products

1 cup (8 fluid ounces) low-fat or fat-free milk1 cup low-fat or fat-free yogurt1 50% ounces low-fat or fat-free cheese

Lean meats, poultry and fish

1 ounce cooked lean meat, skinless poultry or fish1 egg2 egg whites

Nuts, seeds & legumes

1/3 cup (1 1/2 ounces) nuts2 tablespoons peanut butter2 tablespoons (1/2 ounce) seeds1/2 cup cooked legumes (dried beans or peas)

Fats and oils

1 teaspoon soft margarine1 teaspoon vegetable oil1 tablespoon mayonnaise2 tablespoons low-fat salad dressing (or 1 tablespoon regular dressing)

Sweets & added sugars

1 tablespoon sugar1 tablespoon jelly or jam1/2 cup sorbet1 cup (8 fluid ounces) sugar-sweetened lemonade

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July 01, 2021
Show references
DASH eating plan. National Heart, Lung, and Blood Institute. Https://www.nhlbi.nih.gov/health-topics/dash-eating-plan. Accessed May 10, 2021.
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