The DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) diet can help you control your blood pressure. The DASH diet — which has been clinically proved to reduce blood pressure — is rich in grains, fruits, vegetables and low-fat dairy products. It limits fat, saturated fat and cholesterol and provides plenty of fiber, potassium, calcium and magnesium.
Here are the types and amounts of foods recommended in the DASH diet, along with specific examples of serving sizes. Use these details as you plan your own menu.
| Food group | Servings for a 2000 calorie a day diet | Servings for a 1600 calorie a day diet |
|---|---|---|
| Grains and grain products | 6 to 8 a day | 6 a day |
| Fruits | 4 to 5 a day | 4 a day |
| Vegetables | 4 to 5 a day | 3 to 4 a day |
| Dairy foods | 2 to 3 a day | 2 to 3 a day |
| Meats, poultry and fish (ounces) | 6 or less a day | 3 to 6 a day |
| Nuts, seeds and dry beans | 4 to 5 a week | 3 a week |
| Fats and oils | 2 to 3 a day | 2 a day |
| Sweets | 2 or less a day | 0 |
One Serving Size Examples
List of Services
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Grains and grain products (Whole grains recommended)List Item 1
1 slice whole-wheat bread 1 ounce (oz.) dry cereal
1/2 cup cooked cereal
1/2 cup cooked rice or pasta
1/2 English muffin1/2 small (2 oz.) bagel
-
FruitsList Item 2
4 oz. 100 percent fruit juice
1 medium fruit
1/2 cup fresh, frozen fruit1/2 canned fruit
1/4 cup dried fruit
-
VegetablesList Item 3
4 oz. low-sodium vegetable juice
1 cup raw leafy green vegetables
1/2 cup cooked or raw vegetables
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Dairy foods (low-fat or fat-free)List Item 4
1 cup skim or 1% milk
1 cup yogurt
1 1/2 oz. low-fat or fat-free cheese
-
Meats, poultry and fish
1 oz. cooked skinless poultry, seafood or lean meat
-
Nuts, seeds and dry beans
1/3 cup nuts
2 tablespoons (1/2 oz.) seeds
1/2 cup cooked beans or peas
-
Fats and oils
1 teaspoon healthy spread
1 tablespoon low-fat mayonnaise
2 tablespoons light salad dressing
1 teaspoon vegetable oil
-
Sweets
1 tablespoon sugar
1 tablespoon jelly or jam
1/2 oz. sorbet, jello
8 oz. lemonade