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DASH is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.
The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:
Based on these recommendations, the following table shows examples of daily and weekly servings that meet DASH eating plan targets for a 2,000-calorie-a-day diet.
Daily and Weekly DASH Eating Plan Goals for a 2,000-Calorie-a-Day Diet
Food Group |
Daily Servings |
---|---|
Grains |
6–8 |
Meats, poultry, and fish |
6 or less |
Vegetables |
4–5 |
Fruit |
4–5 |
Low-fat or fat-free dairy products |
2–3 |
Fats and oils |
2–3 |
Sodium |
2,300 mg* |
|
Weekly Servings |
Nuts, seeds, dry beans, and peas |
4–5 |
Sweets |
5 or less |
*1,500 milligrams (mg) sodium lowers blood pressure even further than 2,300 mg sodium daily.
When following the DASH eating plan, it is important to choose foods that are: