DASH Eating Plan

The meal pattern below is rich in low fat dairy foods, whole grains, fruits and vegetables and follows the DASH Meal Planning guidelines. For many people, following the DASH eating style can be an easy way to prevent or manage their high blood pressure.

FOOD GROUP DAILY SERVINGS 1 SERVING EQUALS
Milk and Dairy 2-3 8 oz. low fat milk
1 cup low fat yogurt
1 ½ oz. low fat cheese
Fruits 4-5 1 medium fruit
¼ cup dried fruit
½ cup frozen or canned fruit
6 oz. fruit juice
Vegetables 4-5 1 cup raw leafy vegetables
½ cup cooked vegetables
6 oz. vegetable juice
Grains 7-8 1 slice whole grain bread
½ cup dry or hot cereal
½ cup cooked rice or pasta
Meat, Fish and Poultry 2 or less 3 oz. cooked meat, fish or poultry
Nuts, Seeds, and Dried Beans 4-5 per week 1/3 cup nuts
2 tbsp. seeds
½ cup cooked dried beans
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