The DASH (Dietary Approaches to Stop Hypertension) diet is a low-sodium, low-fat eating plan that is rich in fruits, vegetables, whole grains, and low-fat dairy foods. Studies have shown that following the DASH diet can lower blood pressure and reduce the risk of heart disease, stroke, diabetes, and some cancers. The DASH diet provides guidelines for daily servings across various food groups, including grains, vegetables, fruits, dairy, meats, fats and sweets, to create a balanced 2,000 calorie meal plan.

1. Source:
http://www.nutrition411.com/content/dash-eating-plan
By Samantha Jackson, M.S., Lamar University Dietetic Intern
The DASH Diet
ietary
pproaches to
top
ypertension
The DASH diet is an eating plan that helps
lower blood pressure. Some studies have shown
that it also reduces the risk for some cancers,
stroke, heart disease, kidney stones, and
diabetes. The DASH diet is a low-sodium,
low-fat diet that is rich in whole grains, low-
fat dairy foods, fruits and vegetables.
Tips for Getting Started
Read food labels. When choosing whole grain
items, look for the term “whole grain” or “whole
wheat” at the top of the ingredients list.
Cut back on processed and restaurant foods. They
are typically very high in sodium. Choose fresh or
frozen foods often, and if you buy foods from the
can or box, look for low sodium versions.
Change your diet gradually. Compare the DASH
diet to your current eating habits, and make small
changes, such as adding a serving of fruit or
vegetables at every meal. Making small changes may
be easier than changing your entire diet immediately.
Plan your meals. Use the template on the following
page to plan your meals. Planning ahead can help you
stay on track!

2. Source:
http://www.nutrition411.com/content/dash-eating-plan
By Samantha Jackson, M.S., Lamar University Dietetic Intern
The table below is a guideline that will provide about 2,000 calories daily. Speak with
your registered dietitian to find out how many calories are appropriate for you!
Food Group Daily Servings Serving sizes Comments
Grains and grain
products
7-8
1 slice bread
1 oz dry cereal
½ cup cooked pasta,
rice, or cereal
Use at least 3
servings of whole
grain breads and
cereals daily
Vegetables 4-5
1 cup raw leafy
vegetables
½ cup cooked
vegetables
6 oz vegetable juice
Use brightly colored
vegetables for the
most nutrition bang
for the buck.
Fruits 4-5
1 medium fruit
¼ cup dried fruit
½ cup fresh, frozen,
or canned fruit
6 oz fruit juice
Use brightly colored
fruits for the most
nutrition bang for the
buck.
Low-fat or fat free
dairy foods
2-3
8 oz milk
1 cup yogurt
1 ½ ounces cheese
Use fat free (skim) or
low-fat milk (1%) and
reduced fat cheeses
Meats, poultry and
fish
2 or less
3 oz cooked meat,
poultry, or fish
Use lean cuts of meat,
remove visible fat,
bake, grill, or roast
instead of frying
Nuts, seeds, and dry
beans
4-5 per week
1/3 cup or 1 ½
ounces nuts
2 Tbsp or ½ ounce
seeds
½ cup cooked dry
beans or peas
Use a variety of nuts
and seeds.
Fats and oils 2-3
1 tsp soft margarine
1 Tbsp lowfat
mayonnaise
2 Tbsp light salad
dressing
1 tsp vegetable oil
Use a variety of
liquid oils including
olive, corn,
sunflower, canola,
peanut safflower, and
soybean
Sweets 5 per week
1 Tbsp sugar
1 Tbsp jelly or jam
½ ounce jelly beans
8 oz sweetened
drinks
Maple syrup, sugar,
jelly, and all
sweetened beverages.