DASH Diet Food Choices and Serving Sizes

DASH Diet Masthead

To help you follow the DASH diet, listed below are the suggests the number of servings per day from each of the food groups. These servings apply to people who require 2000 calories per day. The number of servings you need may be more or less depending on your age, gender, body size, and how active you are. Talk with your doctor or a dietitian to find out your caloric needs. Check here to see suggested number of servings for other calorie levels. The following are examples of food choices for each food group.

7-8 servings Grains and Grain Products per day

Grains and grain products, which include breads and cereals, are important sources of energy, fiber
and vitamins. Choose whole grains, such as whole wheat bread and whole grain cereals to obtain
most of the nutrients. Prepare grain products with small amounts (if any) of fat and sugar.

Food Choices

Barley, cooked
Biscuit, country style
Bread, whole wheat, white
Cereals, cold, such as bran flakes, shredded wheat
Cereals, cooked, such as oatmeal, grits
Crackers, graham
Crackers, saltine
Dinner roll, white or wheat
English muffin
Hamburger bun
Pasta, spaghetti, macaroni or noodles
Pita, white or whole wheat
Pretzels z
Rice, white, brown, or wild
Tortillas, corn or flour
Wheat germ

One Serving Equals

1/2 medium
1/2 C
1 medium
1 slice
1/2 C
1/2 C
1 medium
1 medium
1 medium
1 medium
1/2 C cooked
1/2 large, or 1 small
1 C popped
1 oz
1/2 C cooked
1 medium
1 medium
1/4 C

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