Daily Calorie Needs for Women Daily Calorie Needs for Men DASH Eating Plan—Number of Food Servings by Calorie Level DASH Eating Plan—Serving Sizes, Examples, and Significance

Food GroupServing SizesExamples and Notes Significance of Each Food Group to the DASH Eating Plan
Grainsa 1 slice bread 1 oz dry cerealb ½ cup cooked rice, pasta, or cerealb Whole-wheat bread and rolls, whole-wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels and popcornMajor sources of energy and fiber
Vegetables 1 cup raw leafy vegetable ½ cup cut-up raw or cooked vegetable ½ cup vegetable juice Broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoesRich sources of potassium, magnesium, and fiber
Fruits 1 medium fruit
¼ cup dried fruit
½ cup fresh, frozen, or canned fruit
½ cup fruit juice
Apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerinesImportant sources of potassium, magnesium, and fiber
Fat-free or low-fat dairy productsc 1 cup milk or yogurt
1½ oz cheese
Fat-free milk or buttermilk; fat-free, low-fat, or reduced-fat cheese; fat-free/low-fat regular or frozen yogurtMajor sources of calcium and protein
Lean meats, poultry, and fish 1 oz cooked meats, poultry, or fish
1 egg
Select only lean; trim away visible fats; broil, roast, or poach; remove skin from poultryRich sources of protein and magnesium
Nuts, seeds, and legumes ⅓ cup or 1½ oz nuts
2 Tbsp peanut butter
2 Tbsp or ½ oz seeds
½ cup cooked legumes (dried beans, peas)
Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peasRich sources of energy, magnesium, protein, and fiber
Fats and oilsd 1 tsp soft margarine
1 tsp vegetable oil
1 Tbsp mayonnaise
2 Tbsp salad dressing
Soft margarine, vegetable oil (canola, corn, olive, safflower), low-fat mayonnaise, light salad dressingThe DASH study had 27% of calories as fat, including fat in or added to foods
Sweets and added sugars 1 Tbsp sugar
1 Tbsp jelly or jam
½ cup sorbet, gelatin dessert
1 cup lemonade
Fruit-flavored gelatin, fruit punch, hard candy, jelly, maple syrup, sorbet and ices, sugarSweets should be low in fat

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