{"id":50800,"date":"2025-04-25T21:36:46","date_gmt":"2025-04-26T01:36:46","guid":{"rendered":"https:\/\/www.hancockhealth.org\/mayo-health-library\/dash-diet-guide-to-recommended-servings\/"},"modified":"2026-02-04T11:53:25","modified_gmt":"2026-02-04T16:53:25","slug":"dash-diet-guide-to-recommended-servings","status":"publish","type":"mayo","link":"https:\/\/www.hancockhealth.org\/zh\/mayo-health-library\/dash-diet-guide-to-recommended-servings\/","title":{"rendered":"DASH diet: Guide to recommended servings"},"content":{"rendered":"
\n

The Dietary Approaches to Stop Hypertension (DASH) diet can help control blood pressure.<\/p>\n

\u9019 DASH<\/abbr> 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. The DASH<\/abbr> diet also limits salt, also called sodium, to between 1,500 and 2,300 milligrams a day.<\/p>\n

Here are the number of servings to eat from each food group for two calorie levels of the DASH<\/abbr> diet. Following are examples of what a single serving is.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Recommended number of servings<\/caption>\n
Food group<\/th>\n1,600-calorie diet<\/th>\n2,000-calorie diet<\/th>\n<\/tr>\n<\/thead>\n
Source: National Heart, Lung, and Blood Institute<\/td>\n<\/tr>\n<\/tfoot>\n
Grains (mainly whole grains)<\/td>\n6 a day<\/td>\n6-8 a day<\/td>\n<\/tr>\n
Vegetables<\/td>\n3-4 a day<\/td>\n4-5 a day<\/td>\n<\/tr>\n
Fruits<\/td>\n4 a day<\/td>\n4-5 a day<\/td>\n<\/tr>\n
Low-fat or fat-free milk and milk products<\/td>\n2-3 a day<\/td>\n2-3 a day<\/td>\n<\/tr>\n
Lean meats, poultry and fish<\/td>\n3-4 one-ounce servings or fewer a day<\/td>\n6 one-ounce servings or fewer a day<\/td>\n<\/tr>\n
Nuts, seeds and legumes<\/td>\n3-4 a week<\/td>\n4-5 a week<\/td>\n<\/tr>\n
Fats and oils<\/td>\n2 a day<\/td>\n2-3 a day<\/td>\n<\/tr>\n
Sweets and added sugars<\/td>\n3 or fewer a week<\/td>\n5 or fewer a week<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Serving sizes in the DASH<\/abbr> diet may not be like those of other eating plans. Examples of single servings for each food group are listed below.<\/p>\n

Grains<\/strong><\/p>\n

    \n
  • 1 slice whole-wheat bread.<\/li>\n
  • 1 ounce dry whole-grain cereal.<\/li>\n
  • 1\/2 cup cooked cereal, rice or pasta (preferably whole grain).<\/li>\n<\/ul>\n

    Vegetables<\/strong><\/p>\n

      \n
    • 1 cup raw leafy green vegetable.<\/li>\n
    • 1\/2 cup cut-up raw or cooked vegetables.<\/li>\n
    • 1\/2 cup (4 fluid ounces) low-sodium vegetable juice.<\/li>\n<\/ul>\n

      Fruits<\/strong><\/p>\n

        \n
      • 1 medium fruit.<\/li>\n
      • 1\/4 cup dried fruit.<\/li>\n
      • 1\/2 cup fresh, frozen or canned fruit.<\/li>\n
      • 1\/2 cup (4 fluid ounces) 100% fruit juice.<\/li>\n<\/ul>\n

        Fat-free or low-fat dairy products<\/strong><\/p>\n

          \n
        • 1 cup (8 fluid ounces) low-fat or fat-free milk.<\/li>\n
        • 1 cup low-fat or fat-free yogurt.<\/li>\n
        • 1 1\/2 ounces low-fat or fat-free cheese.<\/li>\n<\/ul>\n

          Lean meats, poultry and fish.<\/strong><\/p>\n

            \n
          • 1 ounce cooked lean meat, skinless poultry or fish.<\/li>\n
          • 1 egg.<\/li>\n
          • 2 egg whites.<\/li>\n<\/ul>\n

            Nuts, seeds and legumes<\/strong><\/p>\n

              \n
            • 1\/3 cup (1 1\/2 ounces) nuts.<\/li>\n
            • 2 tablespoons peanut butter.<\/li>\n
            • 2 tablespoons (1\/2 ounce) seeds.<\/li>\n
            • 1\/2 cup cooked dried beans or peas.<\/li>\n<\/ul>\n

              Fats and oils<\/strong><\/p>\n

                \n
              • 1 teaspoon soft margarine.<\/li>\n
              • 1 teaspoon vegetable oil.<\/li>\n
              • 1 tablespoon mayonnaise.<\/li>\n
              • 2 tablespoons low-fat salad dressing or 1 tablespoon regular dressing.<\/li>\n<\/ul>\n

                Sweets and added sugars<\/strong><\/p>\n

                  \n
                • 1 tablespoon sugar.<\/li>\n
                • 1 tablespoon jelly or jam.<\/li>\n
                • 1\/2 cup sorbet.<\/li>\n
                • 1 cup (8 fluid ounces) sugar-sweetened lemonade.<\/li>\n<\/ul>\n<\/div>","protected":false},"excerpt":{"rendered":"

                  Use this chart of DASH diet recommended servings by food group to plan healthy meals and snacks.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","template":"","tags":[406,1690,1682,1684],"class_list":["post-50800","mayo","type-mayo","status-publish","hentry","tag-lifestyle","tag-nutrition-and-healthy-eating","tag-person-group-concept","tag-theme-of-focus","content_type-articles"],"acf":[],"yoast_head":"\nDASH diet: Guide to recommended servings - Hancock Health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hancockhealth.org\/zh\/mayo-health-library\/dash-diet-guide-to-recommended-servings\/\" \/>\n<meta property=\"og:locale\" content=\"zh_HK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DASH diet: Guide to recommended servings - Hancock Health\" \/>\n<meta property=\"og:description\" content=\"Use this chart of DASH diet recommended servings by food group to plan healthy meals and snacks.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.hancockhealth.org\/zh\/mayo-health-library\/dash-diet-guide-to-recommended-servings\/\" \/>\n<meta property=\"og:site_name\" content=\"Hancock Health\" \/>\n<meta property=\"article:modified_time\" content=\"2026-02-04T16:53:25+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u9810\u8a08\u95b1\u8b80\u6642\u9593\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 \u5206\u9418\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/mayo-health-library\\\/dash-diet-guide-to-recommended-servings\\\/\",\"url\":\"https:\\\/\\\/www.hancockhealth.org\\\/mayo-health-library\\\/dash-diet-guide-to-recommended-servings\\\/\",\"name\":\"DASH diet: Guide to recommended servings - 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