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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