DASH Eating plan for blood pressure

DASH Eating Plan

FOOD GROUPS        DAILY SERVINGS/SIZES

Grains                          6-8                              1 slice Bread, 1 oz. dry cereal, 1/2 cup rice, pasta

Vegetables                   4-5                              1 c leafy, 1/2 cup raw/cooked veg. 1/2 cup fruit juice

Fat-free or low-fat        2-3                              1 cup milk or yogurt, 1 1/2 oz cheese

milk & milk products

Lean meats, fish            6 or less                       1 oz cooked meats, poultry or fish, 1 egg

poultry

Nuts, seeds, &              4-5 per week               1/3 cup nuts, 2 Tbsp peanut butter or seeds, 1/2 cup beans

legumes                                                             or peas

Fats & Oils                   2-3                              1 tsp margarine, veg. oil, 1 Tbsp mayonnaise, 2 Tbsp salad

                                                                         dressing

Sweets & Sugars          5 or less per week         1 Tbsp sugar, jelly, jam,  1/2 cup sorbet, 1 cup lemonade

Whole grains are recommended for most grain servings.  Cereal serving sizes depend of cereal type. Check the label for serving size.