What foods are used in the DASH diet?
The DASH eating plan is based on 2,000 calories a day and your number of daily servings may vary from those given in parentheses depending on your calorie requirements. Grains & grain products (7-8) • Whole grain sliced bread (1 slice) • cup whole grain cereal • cup brown rice or whole grain pasta • *whole wheat bread, cereals, grains contain more fiber than refined grains • *oatmeal is particularly helpful in reducing cholesterol Vegetables (4-5) • cup raw vegetables (vegetables with colors are preferred) • cup cooked vegetables (steamed cooking preferred, to provide nutrients) • vegetable juices, (low sodium) • tomatoes, carrots, broccoli, kale, beans, sweet potatoes are excellent foods Fruits (4-5) *Fruits low on glycemic index are preferred. • oz fruit juice (fresh squeezed is preferred) • medium fruit (apples, pears, citrus, grapes are preferred) • cup dried fruit • cup fresh, frozen, or canned fruit apricots, bananas, grapes, oranges, peaches, prunes, strawberries Low fat or nonf
