| Food Group | Daily Servings | Serving Sizes | Examples and Notes | Significance of Each Food Group to the DASH Eating Plan |
|---|---|---|---|---|
| Grains and grain products | 7–8 | 1 slice bread; 1 oz dry cereal; 1/2 C cooked rice, pasta, or cereal | Whole wheat bread, English muffin, pita bread, bagel, cereals, grits, oatmeal, crackers, unsalted pretzels and popcorn | Major sources of energy and fiber |
| Vegetables | 4–5 | 1 C raw leafy vegetable, 1/2 C cooked vegetable; 6 oz vegetable juice | Tomatoes, potatoes, carrots, green peas, squash, broccoli, turnip greens, collards, kale, spinach, artichokes, green beans, lima beans, sweet potatoes | Rich sources of potassium, magnesium, and fiber |
| Fruits | 4–5 | 6 oz fruit juice; 1 medium fruit; 1/4 C dried fruit; 1/2 C fresh, frozen, or canned fruit | Apricots, bananas, dates, grapes, oranges, orange juice, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, prunes, raisins, strawberries, tangerines | Important sources of potassium, magnesium, and fiber |
| Lowfat or fat-free dairy foods | 2–3 | 8 oz milk, 1 C yogurt, 1.5 oz cheese | Skim (fat-free) or 1% (low fat) milk, skim or low fat buttermilk, fat-free or low fat regular or frozen yogurt, low fat and fat-free cheese | Major sources of calcium and protein |
| Meats, poultry, and fish | 2 or less | 3 oz cooked meats, poultry, or fish | Select only lean; trim away visible fats; broil, roast, or boil, instead of frying; remove skin from poultry | Rich sources of protein and magnesium |
| Nuts, seeds, and dry beans | 4–5/ week | 1.5 oz or 1/3 C nuts, 1/2 oz or 2 tbsp seeds, 1/2 C dry beans | Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, lentils | Rich sources of energy, magnesium, potassium, protein, and fiber |
| Fats and oils | 2–3 | 1 tsp soft margarine, 1 tbsp low-fat mayonnaise, 1 tbsp regular salad dressing, 2 tbsp light salad dressing, 1 tsp vegetable oil | Soft margarine, low-fat mayonnaise, light salad dressing, vegetable oil | DASH has 27% of calories as fat, including fat in or added to foods |
| Sweets | 5/week | 1 tbsp sugar, 1 tbsp jelly or jam, 1/2 oz jelly beans, 8 oz lemonade | Maple syrup, sugar, jelly, jam, fruit-flavored gelatin, jelly beans, hard cand y, fruit punch, sorbet, ices | Sweets should be low in fat |
SOURCE: National Institutes of Health. September 1998; revised May 2003. Facts about the DASH Eating Plan. http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf