Examples of Daily and Weekly Servings That Meet DASH Targets for a 2,000-Calorie Eating Plan (7,8)

Food GroupDaily Servings (except as noted)Serving Sizes
Grains and grain products7–81 slice bread
1 cup ready-to-eat cereal*
1/2 cup cooked rice, pasta, or cereal
Lean meats, poultry, and fish≤23 oz cooked lean meat,
skinless poultry, or fish
Vegetables4–51 cup raw leafy vegetable
1/2 cup cooked vegetable
6 oz vegetable juice
Fruit4–51 medium piece of fruit
1/4 cup dried fruit
1/2 cup fresh, frozen, or canned fruit
6 oz fruit juice
Low-fat or fat-free dairy foods2–38 oz milk
1 cup yogurt
1 1/2 oz cheese
Nuts, seeds, and dry beans4–5 per week1/3 cup or 1 1/2 oz nuts
1 Tbsp. or 1/2 oz seeds
1/2 cup cooked dry beans
Fats and oils2–31 tsp. soft margarine
1 tsp. low-fat mayonnaise
2 Tbsp. light salad dressing
1 tsp. vegetable oil
Sweets≤5 per week1 Tbsp. sugar
1 Tbsp. jelly or jam
1/2 oz jelly beans
8 oz lemonade
Sodium††<2,300 mgTotal from prepared/packaged foods and added during cooking or at the table
  • * Serving sizes vary between 1/2 and 1 1/4 cups. Check product nutrition labels.

  • Fat content changes serving counts for fats and oils (e.g., 1 Tbsp. regular salad dressing is 1 serving, whereas 1 Tbsp. low-fat salad dressing is 1/2 serving, and 1 Tbsp. fat-free salad dressing is 0 servings).

  • †† Limiting sodium to 1,500 mg daily lowers blood pressure even further than 2,300 mg sodium daily (8).