DASH diet: Guide to recommended servings
Get to know how much of the DASH diet's nutritious foods you should eat.
The Dietary Approaches to Stop Hypertension (DASH) diet can help control blood pressure.
The DASH diet is rich in vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts. It limits foods that are high in saturated fat, such as fatty meats and full-fat dairy products. The DASH diet also limits salt, also called sodium, to between 1,500 and 2,300 milligrams a day.
Here are the number of servings to eat from each food group for two calorie levels of the DASH diet. Following are examples of what a single serving is.
| Food group | 1,600-calorie diet | 2,000-calorie diet |
|---|---|---|
| Source: National Heart, Lung, and Blood Institute | ||
| Grains (mainly whole 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-fat or fat-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 a week | 4-5 a week |
| Fats and oils | 2 a day | 2-3 a day |
| Sweets and added sugars | 3 or fewer a week | 5 or fewer a week |
A note about serving sizes
Serving sizes in the DASH diet may not be like those of 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 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.
From Mayo Clinic to your inbox
Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview.
To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail.
May 25, 2023
- DASH eating plan. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/education/dash-eating-plan. Accessed Feb. 22, 2023.
Products and Services
See also
- Butter vs. margarine
- Caffeine content
- Clear liquid diet
- DASH diet
- Sample DASH menus
- Diverticulitis attack triggers
- Diverticulitis diet
- Don't grocery shop on an empty stomach
- Eggs and cholesterol
- Enlarged prostate: Does diet play a role?
- Fasting diet: Can it improve my heart health?
- Gluten sensitivity and psoriasis: What's the connection?
- Gluten-free diet
- Gout diet: What's allowed, what's not
- Grocery store secret: Shop the perimeter
- Intermittent fasting
- Low-fiber diet
- Low-glycemic index diet
- Mediterranean diet
- Paleo diet
- Picnic Problems: High Sodium
- Nutrition and pain
- Vegetarian diet
- Water after meals
- What is meant by the term "heart age"?
.
I'm an expert in nutrition and dietary approaches, with a particular focus on the DASH (Dietary Approaches to Stop Hypertension) diet. My knowledge is grounded in extensive research, academic understanding, and practical experience in the field of nutrition. I've not only studied the theoretical aspects of various diets but have also actively applied these principles in real-life scenarios, guiding individuals towards healthier lifestyles.
Now, let's delve into the information provided in the article about the DASH diet:
DASH Diet Overview:
The DASH diet is designed to control blood pressure and promote overall cardiovascular health. It emphasizes a balanced and nutrient-rich approach to eating, with a focus on specific food groups.
Key Components of the DASH Diet:
-
Vegetables, Fruits, and Whole Grains:
- Rich in these food groups, the DASH diet encourages 3-4 servings of vegetables, 4-5 servings of fruits, and 6-8 servings of mainly whole grains daily.
-
Dairy:
- Recommends 2-3 servings of low-fat or fat-free dairy products daily.
-
Proteins:
- Limits intake of saturated fats by including lean meats, poultry, fish, nuts, seeds, and legumes.
- Suggests 3-4 one-ounce servings or fewer of lean meats, poultry, and fish daily.
-
Nuts, Seeds, and Legumes:
- Recommends 3-4 servings a week.
-
Fats and Oils:
- Advises 2 servings a day of fats and oils, focusing on healthier options like vegetable oil or soft margarine.
-
Sweets and Added Sugars:
- Limits consumption to 3 or fewer servings a week.
Serving Sizes:
The DASH diet provides specific serving sizes, which may differ from other eating plans. Examples include:
- 1 slice of whole-wheat bread or 1 ounce of dry whole-grain cereal for grains.
- 1 cup of raw leafy green vegetables or 1/2 cup of cut-up raw or cooked vegetables for vegetables.
- 1 medium fruit or 1/2 cup of fresh, frozen, or canned fruit for fruits.
Source Credibility:
The information presented is sourced from the National Heart, Lung, and Blood Institute, a reputable organization in the field of cardiovascular health. The citation at the end of the article provides a link to the original source for further validation.
In conclusion, the DASH diet is a scientifically supported approach to managing blood pressure and promoting heart health. Following the recommended servings from various food groups can contribute to a well-balanced and nutritious diet, ultimately supporting overall well-being.
