Based on these recommendations, the following table shows examples of daily and weekly servings that meet DASH eating plan targets for a 2,000-calorie-a-day diet.
Food Group | Daily Servings |
|---|---|
Grains | 6–8 |
Meats, poultry, and fish | 6 or less |
Vegetables | 4–5 |
Fruit | 4–5 |
Low-fat or fat-free dairy products | 2–3 |
Fats and oils | 2–3 |
Sodium | 2,300 mg* |
Weekly Servings | |
Nuts, seeds, dry beans, and peas | 4–5 |
Sweets | 5 or less |
*1,500 milligrams (mg) sodium lowers blood pressure even further than 2,300 mg sodium daily.
When following the DASH eating plan, it is important to choose foods that are:
- Low in saturated and trans fats
- Rich in potassium, calcium, magnesium, fiber, and protein
- Lower in sodium
