The DASH diet was devised to bring down high blood pressure, but it may improve health in many ways. Fruits and vegetables reduce the risk for some cancers. The calcium in dairy products can lower risk for osteoporosis and PMS. And a diet low in saturated fat and cholesterol can reduce cardiovascular disease risk.
The DASH diet can't do it alone, though. It's important that you take other steps to preserve health, including exercising, not smoking and limiting alcohol.
Here are the number of servings you should consume daily from each food group. Serving amounts are based on a diet of 2,000 calories per day.
Grains and grain products: 7 to 8 daily (1 slice bread, ½ cup cooked rice, 1/2 cup pasta..)
Fruits: 4 to 5 servings daily (1 medium fruit, ½ cup canned fruit, 6 oz fruit juice, apricots, bananas, grapes, oranges, grapefruit, melons, strawberries, kiwi, apples)
Vegetables: 4 to 5 servings daily (6 oz. vegetable juice, 1 cup raw, leafy or ½ cup cooked vegetables; tomatoes, broccoli, peas, carrots, potatoes, squash, leafy greens)
Dairy: 2 to 3 daily (8 oz. Skim Milk or yogurt, 1 cup soy milk, 1½ oz low-fat cheese)
Meats, poultry and fish: 2 or fewer daily (3 oz. fish, poultry or lean meat is a serving)
Note: 2 or fewer means that meat is not considered necessary.Seeds, legumes and nuts: 1-2 daily (2 tablespoons seeds [*flaxseed, sesame, sunflower], ½ cup cooked legumes [kidney beans, lentils, soup beans], or 1/3 cup nuts or soy nuts
If Cholesterol is a concern:
Weight Control Tips:
