DASH food design: Data to suggested servings

Earn to understand how indispensable of the DASH food design’s nutritious meals you ought to mute admire

By Mayo Sanatorium Workers

The Dietary Approaches to Stop Hypertension (DASH) food design assist you management your blood strain.

The DASH food design is rich in vegetables, fruits and complete grains. It comprises chubby-free or low-chubby dairy products, fish, poultry, beans and nuts. It limits meals that are high in saturated chubby, comparable to fatty meats and paunchy-chubby dairy products. The DASH food design furthermore limits sodium to between 1,500 and a pair of,300 milligrams a day.

Here are suggested servings from every meals community for 2 calorie phases of the DASH food design, followed by examples of a single serving dimension.

Advised decision of servings
Food community 1,600-calorie food design 2,000-calorie food design
Supply: National Coronary heart, Lung, and Blood Institute
Grains (primarily complete 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-chubby or chubby-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 per week 4-5 per week
Fat and oils 2 a day 2-3 a day
Sweets and added sugars 3 or fewer per week 5 or fewer per week

A show cloak about serving sizes

Serving sizes within the DASH food design might possibly well presumably no longer be what you’re passe to with various exciting plans. Examples of single servings for every meals community are listed below.


  • 1 slash complete-wheat bread
  • 1 ounce dry complete-grain cereal
  • 1/2 cup cooked cereal, rice or pasta (preferably complete grain)


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


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

Plump-free or low-chubby dairy products

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

Fat and oils

  • 1 teaspoon soft margarine
  • 1 teaspoon vegetable oil
  • 1 tablespoon mayonnaise
  • 2 tablespoons low-chubby salad dressing (or 1 tablespoon in vogue 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

July 01, 2021

  1. DASH exciting opinion. National Coronary heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health-topics/run-exciting-opinion. Accessed Can also impartial 10, 2021.

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