Food Group Serving Sizes Examples to the DASH Diet Fruits 6 oz juice apricots, bananas, important sources 4-5 servings per 1 medium fruit dates, oranges, of potassium, day ¼ cup dried grapefruit, mangoes, magnesium, and melons, peaches, fiber ½ cup pineapples, prunes, frozen, or raisins, strawberries, canned fruit tangerines Low fat or nonfat 8 oz milk skim or 1% milk, skim major sources of dairy foods 1 cup yogurt or low fat buttermilk, calcium and 2-3 servings per 1.5 oz cheese nonfat or low fat protein day yogurt, part skim mozzarella cheese, nonfat cheese Meat, poultry, and 3 oz cooked select only lean meat; rich sources of fish meats, poultry, trim away visible fats; protein and No more than 2 or fish broil, roast, or boil magnesium servings per day instead of frying; remove skin from poultry Nuts, seeds, and 1.5 oz or 1/3 cup almonds, filberts, rich sources of legumes nuts mixed nuts, peanuts, energy, 4-5 per week ½ oz or 2 Tbsp walnuts, sunflower magnesium, seeds seeds, kidney beans, potassium, ½ cup cooked lentils protein, and fiber legumes Fats and Oils 1 tsp soft soft margarine, low fat DASH has 2-3 servings per margarine mayonnaise, salad 27 percent of day 1 Tbsp low fat dressing, vegetable oil calories as fat, mayonnaise (such as olive, corn, including fat in or 2 Tbsp light canola, or safflower) to foods salad dressing 1 tsp vegetable oil Sweets 1 Tbsp sugar maple syrup, sugar, sweets should be 5 servings per 1 Tbsp jelly or jelly, jam, low in fat and week jam gelatin, jelly limited by people ½ oz jelly beans beans, hard candy, with diabetes 8 oz lemonade fruit punch, sorbet Tips on Eating the
Food Group Serving Sizes Examples to the DASH Diet Fruits 4-5 servings per day 6 oz juice 1 medium fruit ¼ cup dried ½ cup frozen, or canned fruit apricots, bananas, dates, oranges, grapefruit, mangoes, melons, peaches, pineapples, prunes, raisins, strawberries, tangerines important sources of potassium, magnesium, and fiber Low fat or nonfat dairy foods 2-3 servings per day 8 oz milk 1 cup yogurt 1.5 oz cheese skim or 1% milk, skim or low fat buttermilk, nonfat or low fat yogurt, part skim mozzarella cheese, nonfat cheese major sources of calcium and protein Meat, poultry, and fish No more than 2 servings per day 3 oz cooked meats, poultry, or fish select only lean meat; trim away visible fats; broil, roast, or boil instead of frying; remove skin from poultry rich sources of protein and magnesium Nuts, seeds, and legumes 4-5 per week 1.5 oz or 1/3 cup nuts ½ oz or 2 Tbsp seeds ½ cup cooked legumes almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, lentils rich sources of energy, magnesium, potassium, protein, and fiber Fats and Oils 2-3 servings per day 1 tsp soft margarine 1 Tbsp low fat mayonnaise 2 Tbsp light salad dressing 1 tsp vegetable oil soft margarine, low fat mayonnaise, salad dressing, vegetable oil (such as olive, corn, canola, or safflower) DASH has 27 percent of calories as fat, including fat in or to foods Sweets 5 servings per week 1 Tbsp sugar 1 Tbsp jelly or jam ½ oz jelly beans 8 oz lemonade maple syrup, sugar, jelly, jam, gelatin, jelly beans, hard candy, fruit punch, sorbet sweets should be low in fat and limited by people with diabetes Tips on Eating the
DASHfinal03-2010.docx