Heres a nifty little Dash Diet food plan infographic for easy reference. For a more detailed guide see our Heart Healthy daily meal plan.
• 6-8 Servings of Grains Daily
Aim for whole grains because they are higher in fiber, protein and other nutrients than refined grains. Whole grains are naturally low in fat, and typical products like butter and cheese sauces consumed with grains should be avoided. One serving is one slice of whole wheat bread or one-half cup of rice or pasta
• 4-5 Servings of Vegetables Daily
While fresh vegetables are preferable in the Dash Diet, frozen and canned vegetables are good options if care is taken to avoid added salt. Full of fiber, vitamins and necessary elements such as potassium and magnesium, one serving of vegetables is one cup of raw, leafy green vegetables or one-half cup of cooked vegetables.
• 4-5 Servings of Fruit Daily
Most fruits are low in fat, high in fiber and good sources of trace elements like potassium and magnesium. Be careful with added sugar with fruit juices. One serving of fruit may consist of one medium piece of fruit or one-half cup of fresh, frozen or canned fruit.
• 2-3 Servings of Dairy Daily
Focus on low fat or non-fat dairy to maximize the benefit of dairy’s protein, calcium and Vitamin D. One serving of dairy is one cup of milk or yogurt or one ounce of cheese. Caution: some cheeses have high sodium levels.
• 6 Ounces of Lean Meat, Poultry and Fish
A good source of protein, Vitamin B and zinc, be mindful of the fat on meat and chicken and bake, broil or grill rather than fry in fat.
• 4-5 Servings Weekly of Nuts, Legumes and Seeds
Although a good of source protein, fiber, potassium and magnesium, these foods are limited due to high caloric density. One serving is equivalent to one-third a cup of nuts, two tablespoons of seeds or one-half cup cooked peas.
• 2-3 Servings Fats and Oils Daily
Necessary for vitamin absorption and overall health, too much fat and oil poses a risk of obesity and heart disease. One serving is one teaspoon of soft margarine, one tablespoon of mayonnaise or two tablespoons of salad dressing.
