DASH Quick View
The DASH eating plan outlined below illustrates the wide variety of whole, nutritious foods you can enjoy any day. The amounts listed are based on 2,000 calories.
DASH works by including a variety of foods from all food groups. Use daily totals and portion information to calculate how much to eat each day.
Fruits
Daily Goal: 2-2 1/2 cups
Examples of a 1/2 cup portion include:
1 medium fresh fruit, 16 grapes, 1/2 cup fresh, canned or frozen, 1/4 cup dried, or 4 oz 100% juice
Vegetables
Daily Goal: 2-2 1/2 cups
Examples of a 1/2 cup portion include:
1 cup leafy greens, 1/2 cup raw, canned* or frozen, or 4 ox 100% juice *
* Choose lower sodium
Fat-free or Lowfat Milk and Dairy
Daily Goal: 2-3 cups
Examples of a 1 cup portion include:
8 OZ milk, 8 oz yogurt, 1 1/2 oz lowfat, fat-free or reduced fat natural cheese, 2 oz lowfat or fat-free processed cheese
Whole Grains
Daily Goal: 6-8 ounces
Examples of a 1 oz portion include:
1 oz slice bread, 1/2 cup cooked rice or pasta,1/2 - 1 1/4 cup dry cereal*
* Check nutrition facts label.
Lean Meat, Fish, Poultry
Daily Goal: 6 ounces or less
Examples of a 1 oz portion include:
1 oz cooked beef, fish or chicken, or 1 egg
Note: A 3 oz portion roughly equals the size of a deck of cards.
Nuts, Seeds, and Legumes
Daily Goal: 4-5 portions per week
Examples of a portion include:
1/3 cup or 1 1/2 oz nuts, 2 tbs peanut butter, 1/2 oz seeds, 1/2 cup cooked dry beans, peas or lentils.
Note: These portions can count as a 2 oz portion of lean meat, fish, poultry.
Oils
Use Sparingly
Examples of a 1 teaspoon portion include:
1 tsp soft margarine, 1 Tbsp low-fat mayo, 2 Tbsp low-fat salad dressing or 1 tsp vegetable oil
Added Sugar
Use sparingly
Examples of one serving include:
1 Tbsp sugar, 1 Tbsp jelly or jam, 1/2 cup sorbet and ices or 1 cup lemonade
Sodium
1 teaspoon of salt = 2,300 mg sodium.
Alcohol
One drink is equivalent to:
12 ounces beer, 5 ounces wine, 1.5 ounces spirits
(Men: 2 or less drinks per day / Women: 1 or less drinks per day)
To get started: download the right Daily DASH tracker for you and record everything you eat on a typical day. Then compare with your DASH goals. In what areas are you meeting the guidelines? Where are you falling short? What would you like to change? Write your goals down on the DASH - One Step at a Time worksheet.