DASHDietEatingPlan

PleaseNote:TheDASHeatingplanshownbelowisbasedon2,000caloriesaday.Dependingon
yourcaloricneeds,yournumberofdailyservingsinafoodgroupmayvaryfromthoselisted.

Food
Group

Daily
Servings

Grains&
grain
products

78

ServingSizes

ExamplesandNotes

1slicebread
wholewheatbread,English
muffin,pitabread,bagel,
1/2Cdrycereal
1/2Ccookedrice,pasta, cereals,grits,oatmeal

Significanceofeach
FoodGrouptothe
DASHDietPattern
majorsourcesofenergy
andfiber

orcereal
Vegetables

45

1Crawleafyvegetable tomatoes,potatoes,carrots, richsourcesof

1/2Ccookedvegetable peas,squash,broccoli,turnip potassium,magnesium,
andfiber
greens,collards,kale,
6ozvegetablejuice

spinach,artichokes,sweet
potatoes,beans
Fruits

45

6ozfruitjuice
1mediumfruit
1/4Cdriedfruit
1/2Cfresh,frozen,or

cannedfruit
Lowfator
nonfatdairy
foods

Meats,
poultry,
andfish

23

8ozmilk
1Cyogurt
1.5ozcheese

2orless 3ozcookedmeats,
poultry,orfish

Nuts,seeds, 45per 1.5ozor1/3Cnuts

and
week 1/2ozor2Tbspseeds
legumes
1/2Ccookedlegumes

apricots,bananas,dates,
oranges,orangejuice,
grapefruit,grapefruitjuice,
mangoes,melons,peaches,
pineapples,prunes,raisins,
strawberries,tangerines

importantsourcesof
potassium,magnesium,
andfiber

skimor1%milk,skimorlow majorsourcesof
calciumandprotein
fatbuttermilk,nonfator
lowfatyogurt,partskim
mozzarellacheese,nonfat
cheese
selectonlylean;trimaway
visiblefats;broil,roast,or
boil,insteadoffrying;
removeskinfrompoultry

richsourcesofprotein
andmagnesium

almonds,filberts,mixed
nuts,peanuts,walnuts,
sunflowerseeds,kidney
beans,lentils

richsourcesofenergy,
magnesium,potassium,
protein,andfiber

TheDASHeatingplanemphasizes:
Fruits

ComparedtothetypicalAmerican
diet,italsocontainsless:

Vegetables
Fatfreeorlowfat(onepercent)dairyproducts

Wholegrain,highfiberfoods

Redmeat

Fishatleasttwiceaweek

Sodium(salt)

Poultry

Sweets,addedsugarsandsugar
containingbeverages

Beans
Seedsandnuts

ANDALSOREMEMBER!

If using the DASH diet to help prevent or control high

bloodpressure,makeitpartofalifestylethatincludes
foods that are healthy and lower in salt and sodium,
being physically active, keeping an adequate body
weight, and, if you drink alcohol, doing so in
moderation.

References:
1.AmericanHeartAssociation.TheDASHEatingPlan.October27,2009.Availableat;
http://www.americanheart.org/presenter.jhtml?identifier=3069251.Accessed:June21,2010.
2.Heller,Marla.TheDASHDietActionPlan.June26,2010.Availableat:
http://dashdiet.org/dash_diet_book.asp?google&gclid=CKjX77CcqqICFciA5Qod635IRg.Accessed:June26,2010
3.NationalInstituteofHealth.TheDASHDiet.Availableat:http://www.nih.gov/news/pr/apr97/Dash.htm.Accessed:June14,2010.
4.Nelms,Marcia,Sucher,Kathryn,andLong,Sara.NutritionTherapyandPathophysiology.Belmont,California:Wadsworth,CengageLearning;
2007
5.U.S.DepartmentofHealthandHumanServicesNationalInstitutesofHealthNationalHeart,Lung,andBloodInstitute.YourGuideto
LoweringYourBloodPressureWithDASH.April2006.Availabletoat:http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf.
Accessed:June20,2010.