Dash diet program: Manual to advised servings

Get to know how a great deal of the Dash diet’s nutritious foodstuff you should take in

By Mayo Clinic Workers

The Dietary Strategies to Halt Hypertension (Dash) diet program can enable you command your blood force.

The Dash diet program is abundant in greens, fruits and full grains. It incorporates extra fat-free of charge or reduced-extra fat dairy goods, fish, poultry, beans and nuts. It limits foodstuff that are high in saturated extra fat, these as fatty meats and full-extra fat dairy goods. The Dash diet program also limits sodium to amongst 1,five hundred and two,three hundred milligrams a day.

In this article are advised servings from each and every food items group for two calorie ranges of the Dash diet program, adopted by illustrations of a single serving dimension.

Advisable range of servings
Foodstuff group 1,600-calorie diet program two,000-calorie diet program
Resource: National Coronary heart, Lung, and Blood Institute
Grains (generally full grains) 6 a day 6-8 a day
Veggies 3-four a day four-five a day
Fruits four a day four-five a day
Minimal-extra fat or extra fat-free of charge milk and milk goods two-3 a day two-3 a day
Lean meats, poultry and fish 3-four a person-ounce servings or much less a day 6 a person-ounce servings or much less a day
Nuts, seeds and legumes 3-four a 7 days four-five a 7 days
Fats and oils two a day two-3 a day
Sweets and additional sugars 3 or much less a 7 days five or much less a 7 days

A be aware about serving measurements

Serving measurements in the Dash diet program could not be what you happen to be utilized to with other having designs. Examples of single servings for each and every food items group are shown down below.

Grains

  • 1 slice full-wheat bread
  • 1 ounce dry full-grain cereal
  • 1/two cup cooked cereal, rice or pasta (ideally full grain)

Veggies

  • 1 cup uncooked leafy inexperienced vegetable
  • 1/two cup reduce-up uncooked or cooked greens
  • 1/two cup (four fluid ounces) reduced-sodium vegetable juice

Fruits

  • 1 medium fruit
  • 1/four cup dried fruit
  • 1/two cup new, frozen or canned fruit
  • 1/two cup (four fluid ounces) 100% fruit juice

Fat-free of charge or reduced-extra fat dairy goods

  • 1 cup (8 fluid ounces) reduced-extra fat or extra fat-free of charge milk
  • 1 cup reduced-extra fat or extra fat-free of charge yogurt
  • 1 1/two ounces reduced-extra fat or extra fat-free of charge cheese

Lean meats, poultry and fish

  • 1 ounce cooked lean meat, skinless poultry or fish
  • 1 egg
  • two egg whites

Nuts, seeds and legumes

  • 1/3 cup (1 1/two ounces) nuts
  • two tablespoons peanut butter
  • two tablespoons (1/two ounce) seeds
  • 1/two cup cooked legumes (dried beans or peas)

Fats and oils

  • 1 teaspoon gentle margarine
  • 1 teaspoon vegetable oil
  • 1 tablespoon mayonnaise
  • two tablespoons reduced-extra fat salad dressing (or 1 tablespoon normal dressing)

Sweets and additional sugars

  • 1 tablespoon sugar
  • 1 tablespoon jelly or jam
  • 1/two cup sorbet
  • 1 cup (8 fluid ounces) sugar-sweetened lemonade