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DASH diet: overview to encourage servings

Get to know exactly how much that the DASH diet"s nutritious foods items you must eat

By mei Clinic Staff

The Dietary philosophies to stop Hypertension (DASH) diet can help you regulate your blood pressure.

The DASH diet is rich in vegetables, fruits and also whole grains. It contains fat-free or low-fat dairy product products, fish, poultry, beans and nuts. It boundaries foods that space high in saturation fat, such together fatty meats and also full-fat dairy product products. The DASH diet also limits salt to between 1,500 and also 2,300 milligrams a day.


Here room recommended servings from every food group for 2 calorie level of the DASH diet, followed by examples of a solitary serving size.

Recommended variety of servings Food team 1,600-calorie diet 2,000-calorie diet
Source: nationwide Heart, Lung, and also Blood Institute
Grains (mainly entirety 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 also fish 3-4 one-ounce servings or under a day 6 one-ounce servings or under a day
Nuts, seeds and legumes 3-4 a week 4-5 a week
Fats and also oils 2 a day 2-3 a day
Sweets and added sugars 3 or fewer a week 5 or under a week

A note about serving sizes


Serving size in the DASH diet may not it is in what you"re provided to with other eating plans. Instances of single servings because that each food group are provided below.

Grains

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

Vegetables

1 cup raw leafy eco-friendly vegetable1/2 cup cut-up raw or cook vegetables1/2 cup (4 fluid ounces) low-sodium vegetables 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 product products

1 cup (8 fluid ounces) low-fat or fat-free milk1 cup low-fat or fat-free yogurt1 1/2 ounces low-fat or fat-free cheese

Lean meats, poultry and also fish

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

Nuts, seeds and also legumes

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

Fats and oils

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

Sweets and included sugars

1 tablespoon sugar1 tablespoon jelly or jam1/2 cup sorbet1 cup (8 fluid ounces) sugar-sweetened lemonade July 01, 2021
Show references
DASH eat 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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