Transcription of DASH Eating Plan
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DASH Eating Plan
Food GroupServingsServing SizeExamplesVegetables4 5 per Day1 cup raw leafy greens1/2 cup chopped raw or cooked vegetables1/2 cup vegetable juiceLettuce, kale, spinach, broccoli, carrots, green beans, squash, sweet potatoes, tomatoes, asparagus, green peppers, low sodium tomato juiceFruits4 per Day1 medium fruit1/2 cup cut fresh, frozen or canned fruit1/4 cup dried fruit1/2 cup 100% fruit juiceApples, bananas, berries, oranges, pineapple, peaches, pears, grapes, melons, raisins, dried apricotsLimit juice to one serving a dayGrains6 7per Day1 slice of bread1/2 1 cup dry cereal1/2 cup cooked rice, pasta or grainWhole wheat bread and rolls, whole wheat pasta, English muffin, brown rice, pita bread, popcorn, oatmeal, quinoa, unsalted pretzels1% Fat or Non-Fat Milk and Dairy Products2 3 per Day1 cup milk or yogurt1 1/2 ounce cheese1% fat or non-fat milk, reduced fat cheese, fat free or low fat regular or frozen yogurtPoultry, Fish, Lean Meats4 6 ounces per Day1 ounce cooked meat, poultry or fish1 egg = 1 ounce servingChoose lean meat and trim visible fat, remove skin from poultry.
on the Nutrition Facts label. In general, adults should eat less than 2,300 mg of sodium per day (about a teaspoon of table salt). People with high
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