DASH Quick View
Keep in mind that some days you may eat more than the recommended servings from one food group and less from another. Manage your food choices so that your average number of servings over several days comes close to the recommendations. Be sure to balance your calorie intake with calorie output through physical activity. Keep track of your DASH servings with the daily DASH tracker.
DASH Eating Plan
DASH works by including a variety of foods from all food groups. Use daily totals and portion information to calculate how much to eat each day.
Fruits | Vegetables | Fat Free or Low Fat Milk and Dairy | Whole Grains | Lean Meat, Fish and Poultry | Nuts, Seeds, & Legumes | Oils | Sweets | Sodium | Alcohol |
Fruits
Examples of a 1/2 cup portion include:
1 medium fresh fruit, 16 grapes, 1/2 cup fresh, canned or frozen, 1/4 cup dried, or 4 oz 100% juice
Vegetables
Examples of a 1/2 cup portion include:
1 cup leafy greens, 1/2 cup raw, canned* or frozen, or 4 ox 100% juice *
* Choose lower sodium
Fat-free or Lowfat Milk and Dairy
Examples of a 1 cup portion include:
8 OZ milk, 8 oz yogurt, 1 1/2 oz lowfat, fat-free or reduced fat natural cheese, 2 oz lowfat or fat-free processed cheese
Whole Grains
Examples of a 1 oz portion include:
1 oz slice bread, 1/2 cup cooked rice or pasta,1/2 - 1 1/4 cup dry cereal*
* Check nutrition facts label.
Lean Meat, Fish, Poultry
Examples of a 1 oz portion include:
1 oz cooked beef, fish or chicken, or 1 egg
Nuts, Seeds, and Legumes
Examples of a portion include:
1/3 cup or 1 1/2 oz nuts, 2 tbs peanut butter, 1/2 oz seeds, 1/2 cup cooked dry beans, peas or lentils
Oils
Examples of a 1 teaspoon portion include:
1 tsp soft margarine, 1 Tbsp low-fat mayo, 2 Tbsp low-fat salad dressing or 1 tsp vegetable oil
Added Sugar
Examples of one serving include:
1 Tbsp sugar, 1 Tbsp jelly or jam, 1/2 cup sorbet and ices or 1 cup lemonade
Sodium
1 teaspoon of salt = 2,300 mg sodium.
Alcohol
One drink is equivalent to:
12 ounces beer, 5 ounces wine, 1.5 ounces spirits
(Men: 2 or less drinks per day / Women: 1 or less drinks per day)
