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DASH diet: Guide to recommended servings
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The Dietary Approaches to Stop Hypertension (DASH) diet can help control 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 and nuts. It limits foods that are high in saturated fat, such as fatty meats and full-fat dairy products. The DASH diet also limits salt, also called sodium, to between 1,500 and 2,300 milligrams a day.
Here are the number of servings to eat from each food group for two calorie levels of the DASH diet. Following are examples of what a single serving is.
| 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 and legumes | 3-4 a week | 4-5 a week |
| Fats and oils | 2 a day | 2-3 a day |
| Sweets and added sugars | 3 or fewer a week | 5 or fewer a week |
