Healthy Cooking Columns
Elements of the DASH Diet
This table is taken directly from the information on DASH Diet (Dietary Approaches to Stop Hypertension) provided by the USDA.
| Food Group | Daily Servings | Serving Size | Choices |
| Grains, whole grain products | 7 to 8 | 1 slice bread, 1 oz. dry cereal, 1/2 cup cooked rice, pasta, or cereal | bagel, cereals, crackers, English muffin, grits, oatmeal, pita bread, popcorn, unsalted pretzels, whole wheat bread |
| Vegetables | 4 to 5 | 1 cup raw leafy vegetable, 1/2 cup cooked vegetable,
6 oz. vegetable juice
 | artichokes, broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes , tomatoes, turnip greens, |
| Fruit | 4 to 5 | 6 oz. fruit juice, 1 medium fruit, 1/4 cup dried fruit, 1/2 cup fresh, frozen, or canned fruit | apricots, bananas, dates, grapefruit (& juice), grapes, melons, oranges (& juice), peaches, pineapples, prunes, raisins, strawberries |
| Low-fat or fat-free dairy | 2 to 3 | 8 oz. milk, 1 cup yogurt, 1 1/2 oz. cheese

 | fat-free (skim) or low-fat (1%) milk, fat-free or low-fat buttermilk, fat-free or low-fat regular or frozen yogurt, low-fat and fat-free cheese |
| Meats, poultry and fish | 2 or less | 3 oz. cooked meats, poultry, or fish | lean meats and trim away visible fat, broil, roast, or boil, avoid fried food; remove skin from poultry after cooking |
| Nuts, seeds, and dry beans | 4 to 5 per week | 1/3 cup or 1 1/2 oz. nuts, 2 Tbsp. or 1/2 oz. seeds, 1/2 cup cooked dry beans
 | almonds, hazelnuts, kidney beans, lentils, mixed nuts, peanuts, peas, sunflower seeds, walnuts (choose unsalted) |
| Fats and oils | 2 to 3 | 1 tsp. soft margarine, 1 Tbsp. low-fat mayonnaise, 2 Tbsp. light salad dressing, 1 tsp. vegetable oil
 | soft margarine, low-fat mayonnaise, light salad dressing, vegetable oils like olive, corn, canola, safflower |
| Sweets | No more than 5 per week | 1 Tbsp. sugar, 1 Tbsp. jelly or jam, 1/2 oz. jelly beans, 8 oz. lemonade | fruit punch, fruit-flavored gelatin, hard candy, ices, jam, jelly, jelly beans, maple syrup, sorbet, sugar |
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