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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)