The DASH eating plan shown below is based
on 2,000 calories a day. You may require less calories.
The number of daily servings in a food group may vary from those
listed depending on your caloric needs.
that if you are trying to control your high blood pressure, you should
consume no more than 1500 milligrams of sodium a day.
Dash Eating Plan
Examples of Food and Serving Size
(each item is one serving)
Grains & grain
1 slice bread
1 cup ready-to-eat cereal*
cup cooked rice,
pasta, or cereal
1 cup raw leafy vegetable
6 ounces vegetable juice
1 medium fruit
frozen, or canned fruit
6 ounces fruit juice
Low fat or fat free
8 ounces milk
1 cup yogurt
1 ounces cheese
Lean meats, poultry,
2 or less
3 ounces cooked lean meats, skinless
poultry, or fish
Nuts, seeds, and dry
4-5 per week
1/3 cup or 1
1 tablespoon or
cup cooked dry
Fats & oils**
1 teaspoon soft margarine
1 tablespoon lowfat mayonnaise
2 tablespoons light salad dressing
1 teaspoon vegetable oil
5 per week
1 tablespoon sugar
1 tablespoon jelly or jam
8 ounces lemonade
* Serving sizes vary between 1/2 cup -1
1/4 cups. Check the product's nutrition label.
** Fat content changes serving counts
for fats and oils: For example, 1 tablespoon of regular salad dressing
equals 1 serving; 1 tablespoon of a lowfat dressing equals
tablespoon of a fat free dressing equals 0 servings.
How to Lower Calories on the
DASH Eating Plan
The DASH eating plan was not designed
to promote weight loss. But it is rich in lower calorie foods, such as
fruits and vegetables. You can make it lower in calories by replacing
higher-calorie foods with more fruits and vegetables--and that also
will make it easier for you to reach your DASH diet goals. Here are
To increase fruits--
- Eat a medium apple instead of four
shortbread cookies. YouŽll save 80 calories.
- Eat 1/4 cup of dried apricots
instead of a 2-ounce bag of pork rinds. YouŽll save 230 calories.
To increase vegetables--
- Have a hamburger thatŽs 3 ounces
instead of 6 ounces. Add a 1/2 cup serving of carrots and a 1/2 cup
serving of spinach. YouŽll save more than 200 calories.
- Instead of 5 ounces of chicken, have
a stir fry with 2 ounces of chicken and 1 1/2 cups of raw
vegetables. Use a small amount of vegetable oil. YouŽll save 50
To increase lowfat or fat free dairy
- Have a 1/2 cup serving of lowfat
frozen yogurt instead of a 1 1/2- ounce milk chocolate bar. YouŽll
save about 110 calories.
And donŽt forget these calorie-saving
- Use lowfat or fat free condiments,
such as fat free salad dressings.
- Eat smaller portions--cut back
- Choose lowfat or fat free dairy
products to reduce total fat intake.
- Use food labels to compare fat
content in packaged foods. Items marked lowfat or fat free are not
always lower in calories than their regular versions.
- Limit foods with lots of added
sugar, such as pies, flavored yogurts, candy bars, ice cream,
sherbet, regular soft drinks, and fruit drinks.
- Eat fruits canned in their own
- Add fruit to plain yogurt.
- Snack on fruit, vegetable sticks,
unbuttered and unsalted popcorn, or bread sticks.
- Drink water or club soda.
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