A more sensible diet plan
| Food Group | Daily Servings | Serving Sizes | Examples and Notes | Significance of Each Food Group to the DASH Eating Pattern |
|---|---|---|---|---|
| Grains* | 6-8 | 1 slice bread 1 oz dry cereal** 1/2 cup cooked rice, pasta, or cereal |
Whole wheat bread and rolls, whole wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels and popcorn | Major sources of energy and fiber |
| Vegetables | 4-5 | 1 cup raw leafy vegetable 1/2 cup cut-up raw or cooked vegetable 1/2 cup vegetable juice |
Broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes | Rich sources of potassium, magnesium, and fiber |
| Fruits | 4-5 | 1 medium fruit 1/4 cup dried fruit 1/2 cup fresh, frozen, or canned fruit 1/2 cup fruit juice |
Apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines | Important sources of potassium, magnesium, and fiber |
| Fat-free or low-fat milk and milk products | 2-3 | 1 cup milk or yogurt 1 1/2 oz cheese |
Fat-free (skim) or low-fat (1%) milk or buttermilk, fat-free, low-fat, or reduced-fat cheese, fat-free or low-fat regular or frozen yogurt | Major sources of calcium and protein |
| Lean meats, poultry, and fish | 6 or less | 1 oz cooked meats, poultry, or fish 1 egg*** |
Select only lean; trim away visible fats; broil, roast, or poach; remove skin from poultry | Rich sources of protein and magnesium |
| Nuts, seeds, and legumes | 4-5 per week | 1/3 cup or 1 1/2 oz nuts 2 Tbsp peanut butter 2 Tbsp or 1/2 oz seeds 1/2 cup cooked legumes (dry beans and peas) |
Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas | Rich sources of energy, magnesium, protein, and fiber |
| Fats and oils**** | 2-3 | 1 tsp soft margarine 1 tsp vegetable oil 1 Tbsp mayonnaise 2 Tbsp salad dressing |
Soft margarine, vegetable oil (such as canola, corn, olive, or safflower), low-fat mayonnaise, light salad dressing | The DASH study had 27 percent of calories as fat, including fat in or added to foods |
| Sweets and added sugars | 5 or less per week | 1 Tbsp sugar 1 Tbsp jelly or jam 1/2 cup sorbet, gelatin 1 cup lemonade |
Fruit-flavored gelatin, fruit punch, hard candy, jelly, maple syrup, sorbet and ices, sugar | Sweets should be low in fat |
(table lifted from the nih/hhlbi website)