DASH (Dietary Approaches to Stop Hypertension) DIET

FOOD GROUP  SERVING   EXAMPLES  SIGNIFICANCE
Grains and grain products  
7 to 8
 Whole wheat bread, pita bread, English muffins,grits, oatmeal, cereals. Major source of energy, fiber
Vegetables
4 to 5
 Tomatoes, potatoes, peas, squash, broccoli, turnip greens, collards, spinach Rich sources of potassium, fiber, and magnesium
Fruits 
4 to 5
 Apricots, bananas, dates, grapes, oranges, raisins, melons, peaches, orange juice, grapefruit, grapefruit juice, apples. Important sources of potassium, fiber, and magnesium
Low-fat or non-fat dairy and cheese
2 to 3
 Skim or 1% milk, skim or low-fat buttermilk, yogurt products Rich sources of protein and magnesium
Meats, poultry, and fish
2
 Only lean meats with fat trimmed away; poultry skin removed Rich sources of protein
Nuts, seeds, and legumes (beans) 
4 to 5
 Almonds, peanuts, walnuts, sunflower seeds, navy beans Rich sources of potassium, protein, fiber, magnesium
       
*Note:  All are per day servings unless otherwise stated.