A note 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 bread
• 1 ounce dry whole-grain cereal
• 1/2 cup cooked cereal, rice or pasta (preferably whole grain)

Vegetables

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

Fruits

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

Fat-free or low-fat dairy products

• 1 cup (8 fluid ounces) low-fat or fat-free milk
• 1 cup low-fat or fat-free yogurt
• 1 1/2 ounces low-fat or fat-free cheese

Lean meats, poultry and fish

• 1 ounce cooked lean meat, skinless poultry or fish
• 1 egg
• 2 egg whites

Nuts, seeds and legumes

• 1/3 cup (1 1/2 ounces) nuts
• 2 tablespoons peanut butter
• 2 tablespoons (1/2 ounce) seeds
• 1/2 cup cooked legumes (dried beans or peas)

Fats and oils

• 1 teaspoon soft margarine
• 1 teaspoon vegetable oil
• 1 tablespoon mayonnaise
• 2 tablespoons low-fat salad dressing (or 1 tablespoon regular dressing)

Sweets and added sugars

• 1 tablespoon sugar
• 1 tablespoon jelly or jam
• 1/2 cup sorbet
• 1 cup (8 fluid ounces) sugar-sweetened lemonade