Disease Management High Blood Pressure Risk Reduction Program

DASH Daily Servings Chart

Food Group Servings / Day 1600 Calories Servings / Day 2000 Calories Serving Sizes Tips
6 7-8 1 slice bread -1 oz dry cereal -½ c. cooked rice, pasta, cereal -½ bun, bagel Choose whole grains rather than refined grains, such as brown rice, whole wheat bread or pasta, and oats
3-4 4-5 ½ c. cooked vegetable -½ c. cut-up raw vegetable -1 c. raw leafy vegetable -¾ c. vegetable juice Choose fresh, frozen, or reduced sodium canned vegetables. - Add vegetables to stir-fry, soups, stews, and casseroles. -Snack on veggies and dip.
4 4-5 ½ c. fresh, frozen, canned fruit -1 medium piece of fruit -¼ c. dried fruit -¾ c. fruit juice Have a glass of juice for breakfast and a piece of fruit at lunch. -Add fruit to cereal, salads, yogurt, pudding, and cake. -Snack on fresh fruit and dip.
Low fat & fat free dairy products
2-3 2-3 1 c. low fat/fat free milk, yogurt -1½ oz. low fat natural cheese -1 oz. low fat processed cheese Top your soups, casseroles and salads with grated cheese. -Enjoy a fruit yogurt smoothie. -Have a slice of cheese on a sandwich.
Meats, poultry,
and fish

6 oz.
or less
6 oz.
or less
1 ounce cooked, lean meats, poultry, fish -1 egg Trim away skin and fat before cooking. -Use low fat cooking methods, such as broil, grill, roast, and poach.
Nuts, seeds, and dry beans
3/week 4-5/ week 1½ ounces of nuts -½ ounce of seeds -½ c. cooked dry beans   Peanuts, nuts and seeds are high in fat, but it is a healthy type of fat. Add small amounts to your stir-fry, salad, trail mix, and oatmeal. -Soybean products such as tofu and tempeh are great meat alternatives.
Fats and oils
1-2 2-3 1 tsp. soft margarine -1 Tbsp. low fat mayo -2 Tbsp. light salad dressing -1 tsp. vegetable oil Choose healthy fats like olive oil, canola oil, soybean oil and peanut oil. -Limit fat from meat, butter, cheese, whole milk, and cream.
0-1 t/day or 2T/week 1-2 t/day or
1 Tbsp jelly or jam -1/2 ounce jelly beans -8 ounces lemonade Enjoy an occasional sweet treat in moderation. -Use artificial sweeteners to help satisfy your sweet tooth while sparing the sugar.