WebFood/Food Group . Recommended Intake* Tips . Vegetables 4 or more servings each day (one portion each day should be raw vegetables) A serving is 1 cup raw or ½ cup cooked vegetables. Eat a variety of colors and textures. Fruits 3 or more servings each day Make fruit your dessert Grains 4 or more servings each day Choose mostly whole grains. WebThe Med-DASH Food Group Servings Check Off Form Grains, include calcium-rich dairy items, Fish, FOLLOWING THE DASH DIET The DASH eating plan shown below is based on 2,000 calories a day, 1, RD
DASH diet to lower high blood pressure - MedlinePlus
WebOct 10, 2024 · When following a 1,200-calorie DASH diet, you can have three servings of nuts, seeds or legumes a week. One serving equals one-third of a cup of nuts, 2 tablespoons of seeds or a half cup of legumes, such as … WebJul 1, 2024 · The Dietary Approaches to Stop Hypertension (DASH) diet can help you control your blood pressure. The DASH diet is rich in vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts. It limits foods that are high in saturated fat, such as fatty meats and full-fat dairy products. large clear cookie jar
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WebDec 29, 2024 · DASH Eating Plan—Serving Sizes, Examples, and Significance a Whole grains are recommended for most grain servings as a good source of fiber and nutrients. b … WebThe DASH diet specifies the number of servings and serving sizes for each food group. The DASH eating plan. DASH Food Groups: Vegetables ; Fruit; Grains (mainly whole grains) Low Fat or No-Fat Dairy Foods; Lean meats, poultry and fish; Nuts, seeds and dry beans; Fats and Oils; DASH Daily Servings (except as noted) and examples: Vegetables: 4-5 ... WebOct 25, 2024 · Below are sample servings for each food group. Vegetables: 1 cup (70 grams) raw leafy vegetables ½ cup (90 grams) chopped raw or cooked vegetables Fruits: 1 medium fruit (6 ounces or 168 grams) ½ cup (70 grams) fresh, frozen, or canned fruit ¼ cup (25 grams) dried fruit Fat-free or low-fat dairy products: 1 cup (240 milliliters) milk or yogurt large clear beach ball