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The U.S. Department of Health and Human Services has developed the Dietary Approaches to Stop Hypertension (DASH) eating plan. It is in response to research, which found that diet - particularly sodium intake - affects the development of high blood pressure, or "hypertension."
The DASH eating plan shown below is based on 2,000 calories a day. The number of daily servings in a food group may vary from those listed, depending on your caloric needs. Use this chart to help you plan your menus or take it with you when you go to the store.
Grains and grain products
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7-8
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1 slice bread
1 oz dry cereal*
1/2 cup cooked rice, pasta, or cereal
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Whole wheat bread, English muffin, pita bread, bagel, cereals, grits, oatmeal, crackers, unsalted pretzels and popcorn |
Major sources of energy and fiber |
Vegetables
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4-5
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1 cup raw leafy vegetable
1/2 cup cooked vegetable
6 oz vegetable juice
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Tomatoes, potatoes, carrots, green peas, squash, broccoli, turnip greens, collards, kale, spinach, artichokes, green beans, lima beans, sweet potatoes |
Rich sources of potassium, magnesium, and fiber
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Fruits
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4-5
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6 oz fruit juice
1 medium fruit
1/4 cup dried fruit
1/2 cup fresh, frozen, or canned fruit
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Apricots, bananas, dates, grapes, oranges, orange juice, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, prunes, raisins, strawberries, tangerines |
Important sources of potassium, magnesium, and fiber
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Low fat or fat-free dairy foods
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2-3
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8 oz milk
1 cup yogurt
1 1/2 oz cheese
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Fat-free (skim) or low fat (1%) milk, fat-free or low fat buttermilk, fat-free or low fat regular or frozen yogurt, low fat and fat-free cheese |
Major sources of calcium and protein |
Meats, poultry, fish
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2 or less
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3 oz cooked meats, poultry, or fish |
Select only lean; trim away visible fats; broil, roast, or boil, instead of frying; remove skin from poultry |
Rich sources of protein and magnesium |
Nuts, seeds, and dry beans
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4-5 per week
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1/3 cup or 1 1/2 oz nuts
2 Tbsp or 1/2 oz seeds
1/2 cup cooked dry beans
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Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, lentils, peas |
Rich sources of energy, magnesium, potassium, protein, and fiber |
Fats and oils†
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2-3
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1 tsp soft margarine
1 Tbsp low fat mayonnaise
2 Tbsp light salad dressing
1 tsp vegetable oil
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Soft margarine, low fat mayonnaise, light salad dressing, vegetable oil (such as olive, corn, canola, or safflower) |
DASH has 27 percent of calories as fat, including fat in or added to foods |
Sweets
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5 per week
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1 Tbsp sugar
1 Tbsp jelly or jam
1/2 oz jelly beans
8 oz lemonade
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Maple syrup, sugar, jelly, jam, fruit-flavored gelatin, jelly beans, hard candy, fruit punch, sorbet, ices |
Sweets should be low in fat
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Equals 1/2 - 1 1/4 cups, depending on cereal type. Check the product’s Nutrition Facts Label. |
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Fat content changes serving counts for fats and oils: For example, 1 Tbsp of regular salad dressing equals 1 serving; 1 Tbsp of a low fat dressing equals 1/2 serving; 1 Tbsp of a fat-free dressing equals 0 servings. |
The DASH eating plan was not designed to promote weight loss, but it is rich in lower calorie foods, such as fruits and vegetables. You can make it lower in calories by replacing higher calorie foods with more fruits and vegetables -- and that also will make it easier for you to reach your DASH goals. Here are some examples:
- Eat a medium apple instead of four shortbread cookies. You’ll save 80 calories.
- Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds. You’ll save 230 calories.
- Have a hamburger that’s 3 ounces of meat instead of 6 ounces. Add 1/2 cup serving of carrots and 1/2 cup serving of spinach. You’ll save more than 200 calories.
- Instead of 5 ounces of chicken, have a stir-fry with 2 ounces of chicken and 1 1/2 cups of raw vegetables. Use a small amount of vegetable oil. You’ll save 50 calories.
- Have a 1/2 cup serving of low fat frozen yogurt instead of a 1 1/2-ounce milk chocolate bar. You’ll save about 110 calories.
- Use low fat or fat-free condiments.
- Use half as much vegetable oil, soft or liquid margarine, or salad dressing, or choose fat-free versions.
- Eat smaller portions--cut back gradually.
- Choose low fat or fat-free dairy products to reduce total fat intake.
- Check the food labels to compare fat content in packaged foods--items marked low fat or fat-free are not always lower in calories than their regular versions.
- Limit foods with lots of added sugar, such as pies, flavored yogurts, candy bars, ice cream, sherbet, regular soft drinks, and fruit drinks.
- Eat fruits canned in their own juice.
- Add fruit to plain yogurt.
- Snack on fruit, vegetable sticks, unbuttered and unsalted popcorn, or bread sticks.
- Drink water or club soda.
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Click here to download a PDF (338 KB) on the complete DASH plan.
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