Examples of Daily and Weekly Servings That Meet DASH Targets for a 2,000-Calorie Eating Plan (7,8)
| Food Group . | Daily Servings (except as noted) . | Serving Sizes . |
|---|---|---|
| Grains and grain products | 7–8 | 1 slice bread |
| 1 cup ready-to-eat cereal* | ||
| 1/2 cup cooked rice, pasta, or cereal | ||
| Lean meats, poultry, and fish | ≤2 | 3 oz cooked lean meat, |
| skinless poultry, or fish | ||
| Vegetables | 4–5 | 1 cup raw leafy vegetable |
| 1/2 cup cooked vegetable | ||
| 6 oz vegetable juice | ||
| Fruit | 4–5 | 1 medium piece of fruit |
| 1/4 cup dried fruit | ||
| 1/2 cup fresh, frozen, or canned fruit | ||
| 6 oz fruit juice | ||
| Low-fat or fat-free dairy foods | 2–3 | 8 oz milk |
| 1 cup yogurt | ||
| 1 1/2 oz cheese | ||
| Nuts, seeds, and dry beans | 4–5 per week | 1/3 cup or 1 1/2 oz nuts |
| 1 Tbsp. or 1/2 oz seeds | ||
| 1/2 cup cooked dry beans | ||
| Fats and oils† | 2–3 | 1 tsp. soft margarine |
| 1 tsp. low-fat mayonnaise | ||
| 2 Tbsp. light salad dressing | ||
| 1 tsp. vegetable oil | ||
| Sweets | ≤5 per week | 1 Tbsp. sugar |
| 1 Tbsp. jelly or jam | ||
| 1/2 oz jelly beans | ||
| 8 oz lemonade | ||
| Sodium†† | <2,300 mg | Total from prepared/packaged foods and added during cooking or at the table |
| Food Group . | Daily Servings (except as noted) . | Serving Sizes . |
|---|---|---|
| Grains and grain products | 7–8 | 1 slice bread |
| 1 cup ready-to-eat cereal* | ||
| 1/2 cup cooked rice, pasta, or cereal | ||
| Lean meats, poultry, and fish | ≤2 | 3 oz cooked lean meat, |
| skinless poultry, or fish | ||
| Vegetables | 4–5 | 1 cup raw leafy vegetable |
| 1/2 cup cooked vegetable | ||
| 6 oz vegetable juice | ||
| Fruit | 4–5 | 1 medium piece of fruit |
| 1/4 cup dried fruit | ||
| 1/2 cup fresh, frozen, or canned fruit | ||
| 6 oz fruit juice | ||
| Low-fat or fat-free dairy foods | 2–3 | 8 oz milk |
| 1 cup yogurt | ||
| 1 1/2 oz cheese | ||
| Nuts, seeds, and dry beans | 4–5 per week | 1/3 cup or 1 1/2 oz nuts |
| 1 Tbsp. or 1/2 oz seeds | ||
| 1/2 cup cooked dry beans | ||
| Fats and oils† | 2–3 | 1 tsp. soft margarine |
| 1 tsp. low-fat mayonnaise | ||
| 2 Tbsp. light salad dressing | ||
| 1 tsp. vegetable oil | ||
| Sweets | ≤5 per week | 1 Tbsp. sugar |
| 1 Tbsp. jelly or jam | ||
| 1/2 oz jelly beans | ||
| 8 oz lemonade | ||
| Sodium†† | <2,300 mg | Total from prepared/packaged foods and added during cooking or at the table |
Serving sizes vary between 1/2 and 1 1/4 cups. Check product nutrition labels.
Fat content changes serving counts for fats and oils (e.g., 1 Tbsp. regular salad dressing is 1 serving, whereas 1 Tbsp. low-fat salad dressing is 1/2 serving, and 1 Tbsp. fat-free salad dressing is 0 servings).
Limiting sodium to 1,500 mg daily lowers blood pressure even further than 2,300 mg sodium daily (8).