DASH diet is based on choosing a set number of servings from various
foods groups. These servings are for a 2000 calorie diet, suitable
for an adult woman who does not exercise regularly. The number of
servings of foods can be increased or decreased depending on calorie
needs, which vary according to age, gender, size and activity level.
Grain Products: 7-8 servings
One serving equals 1 slice
of bread, 1/2 to 1 1/4 cup ready-to-eat cereal or 1/2 cup cooked
rice, pasta or cereal. Food choices include whole wheat bread, English
muffin, pita bread, bagels, high fibre cereals, and oatmeal.
Vegetables: 4-5 servings
One serving equals 1 cup
raw leafy vegetable, 1/2 cup cooked vegetables or 6 oz vegetable
juice. Food choices include tomatoes, potatoes, carrots, peas, squash,
broccoli, turnip greens, collards, kale, spinach, artichokes, beans
and sweet potatoes.
Fruit: 4-5 servings per
One serving equals 1 medium
fruit, 1/4 cup dried fruit, 1/2 cup fresh, frozen or canned fruit
or 6 oz fruit juice. Food choices include apricots, bananas, dates,
grapes, oranges, orange juice, grapefruit, grapefruit juice, mangoes,
melons, peaches, pineapples, prunes, raisins, strawberries and tangerines.
Low fat milk products:
2-3 servings per day
One serving equals
1 cup milk or yogurt or 1 1/2 oz cheese. Food choices include skim
or 1% milk, skim or buttermilk, fat free or low fat yogurt, part-skim
mozzarella cheese, lower fat cheese.
Meat, poultry and fish:
2 or less servings of per day
One serving equals 3 oz
cooked meat, poultry, or fish. Select lean choices with visible
fat removed and skinless poultry. Broil, roast, or boil, instead
Nuts, seeds and cooked
beans: 4-5 servings per week
One serving equals 1 1/2
oz or 1/3 cup nuts, 2 tablespoons seeds or 1/2 cup cooked beans.
Food choices include almonds, filberts, mixed nuts, peanuts, walnuts,
sunflower seeds, kidney beans, black beans, chick peas, soy beans,
navy beans, lentils.
Fats: 2-3 servings
One serving equals 1 tsp
soft margarine, 1 tbsp low fat mayonnaise, 2 tbsp low fat salad
dressing, 1 tsp vegetable oil. Fat content changes serving counts
for fats and oils. For example, 1 tbsp of regular salad dressing
equals 1 serving, 1 tbsp of low fat dressing equals 1/2 serving,
and 1 tbsp of fat free dressing counts as 0 serving.
Sweets: 5 servings per
One serving equals 1 tbsp
sugar, 1 tbsp jelly or jam, 1/2 oz jelly beans, 8 oz lemonade.