Food group

Daily servings

Serving sizes

Examples/Notes

Significance of each Food group to the DASH Diet pattern

Grains and grain pro

7-8

1 slice bread
1/2 C dry cereal
1/2 C cooked rice, pasta or cereal       

whole wheat bread, English muffin, pita bread, bagel, cereals, grits, oatmeal

major sources of energy and fiber

Vegetables

4-5

1 C raw leafy vegetable
1/2 cooked vegetable
170 ml vegetable juice

tomatoes potatoes, carrots, peas, squash, broccoli, turnip, greens collards, kale, spinach, artichokes, sweet potatoes, beans

rich sources of potassium, magnesium and fiber

Fruits

4-5

170 ml fruit juice
1 medium fruit
1/4 C dried fruit
1/2 C fresh, frozen, or canned fruit

apricots, bananas, dates, oranges, orange juice, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, prunes, raisins, strawberries, tangerines

important sources of potassium, magnesium, and fiber

Low fat or nonfat dairy foods

2-3

200 ml milk
1 C yoghurt
30 gr cheese

skim or 1 percent milk, skim or low fat buttermilk, nonfat or low fat yoghurt, part skim mozarella cheese, nonfat cheese

major sources of calcium and protein

Meals, poultry and fish

2 or less

60 gr 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 legumes

4-5 per week

30 gr or 1/3 C nuts
2 Tbsp seeds
1/2 C cooked legumes

Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, lentils

Rich sources of energy, magnesium, potassium, protein, and fibre