Elements of the DASH Diet
(Dietary Approaches to Stop Hypertension)

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Food Group Daily Servings Serving Size Choices
Grains,
whole grain products 7 to 8 1 slice bread, 1 oz. dry cereal, 1/2 cup cooked rice, pasta, or cereal bagel, cereals, crackers, English muffin, grits, oatmeal, pita bread, popcorn, unsalted pretzels, whole wheat bread
Vegetables 4 to 5 1 cup raw leafy vegetable, 1/2 cup cooked vegetable,
6 oz. vegetable juice
 artichokes, broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes , tomatoes, turnip greens,
Fruit 4 to 5 6 oz. fruit juice, 1 medium fruit, 1/4 cup dried fruit, 1/2 cup fresh, frozen, or canned fruit
 apricots, bananas, dates, grapefruit (& juice), grapes, melons, oranges (& juice), peaches, pineapples, prunes, raisins, strawberries
Low-fat or fat-free dairy 2 to 3 8 oz. milk, 1 cup yogurt, 1 1/2 oz. cheese

 fat-free (skim) or low-fat (1%) milk, fat-free or low-fat buttermilk, fat-free or low-fat regular or frozen yogurt, low-fat and fat-free cheese
Meats, poultry and fish 2 or less 3 oz. cooked meats, poultry, or fish
 lean meats and trim away visible fat, broil, roast, or boil, avoid fried food; remove skin from poultry after cooking

Nuts, seeds, and dry beans 4 to 5 per week 1/3 cup or 1 1/2 oz. nuts, 2 Tbsp. or 1/2 oz. seeds, 1/2 cup cooked dry beans
 almonds, hazelnuts, kidney beans, lentils, mixed nuts, peanuts, peas, sunflower seeds, walnuts (choose unsalted)
Fats and oils 2 to 3 1 tsp. soft margarine, 1 Tbsp. low-fat mayonnaise, 2 Tbsp. light salad dressing, 1 tsp. vegetable oil
 soft margarine, low-fat mayonnaise, light salad dressing, vegetable oils like olive, corn, canola, safflower
Sweets No more than 5 per week 1 Tbsp. sugar, 1 Tbsp. jelly or jam, 1/2 oz. jelly beans, 8 oz. lemonade fruit punch, fruit-flavored gelatin, hard candy, ices, jam, jelly, jelly beans, maple syrup, sorbet, sugar