Dash Diet

Food

Daily Servings

Serving Size

Grains and grain products

7 to 8

1 slice of bread; 1/2 cup dry cereal; 1/2 cup cooked rice, pasta, or cereal; 1/2 medium bagel; 4 soda crackers

Vegetables

4 to 5 

1 cup raw, leafy vegetables; 1/2 cup cooked vegetables; 1/2 of a medium potato; 1/2 cup tomato sauce; 6 ounces of vegetable juice

Fruits

4 to 5

6 ounces of fruit juice; 1 medium apple, banana, or orange; 1/4 cup dried fruit; 1/2 cup fresh, frozen, or canned fruit

Low- or nonfat dairy products

2 to 3

8 ounces of milk; 1 cup yogurt;1-1/2 ounces of low-fat cheese; 1 cup low-fat cottage cheese

Meat, fish and poultry

2 or less

3 ounces of cooked meat, poultry, or fish

Fats

2-1/2 servings

1 teaspoon vegetable oil; 1 tsp. soft margarine or butter; 1 tsp. regular mayonnaise or 1 Tbsp. low-fat mayonnaise; 1 Tbsp. regular salad dressing or 2 Tbsps. light salad dressing

The DASH diet also recommends that people eat 4 to 5 servings of nuts, seeds, and beans each week. One serving includes: 1/3 cup of nuts; 2 Tbsps. of seeds; 1/2 cup of cooked beans; or 2 Tbsps. of peanut butter.

Also, try to limit sweets to about 5 servings a week, and make them lowfat. One serving includes: 1 Tbsp. of maple syrup; 1 Tbsp. of sugar; 1 Tbsp. of jelly or jam; 1/2 cup of Jell-O; 3 pieces of hard candy; or 1/2 cup of low-fat frozen yogurt.