DASH diet: Guide to recommended servingsBy Mayo Clinic staff
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 milligrams and 2,300 milligrams a day.
Here are recommended servings from the food groups for the two calorie levels of the DASH diet, along with examples of serving sizes. Use these details as you plan your meals.
|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 4 or fewer a day||6 or fewer a day||
|Nuts, seeds and legumes||3 to 4 a week||4 to 5 a week||
|Fats and oils*||2 a day||2 to 3 a day||
|Sweets and added sugars||3 or fewer a week||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.
Adapted from National Heart, Lung, and Blood Institute, 2013
- What is the DASH eating plan? National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/health-topics/topics/dash. Accessed Feb. 21, 2013.
- Dietary Guidelines for Americans, 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm. Accessed Feb. 21, 2013.