Version July 2025
| Food group | 1200 calories | 1400 calories | 1600 calories | 1800 calories | 2000 calories | 2600 calories | Serving sizes | Examples and notes | Significance of each food group to the DASH eating plan |
| Grains* | 4 to 5 | 5 to 6 | 6 | 6 | 6 to 8 | 10 to 11 | 1 slice bread 1 oz dry cereal¶ 1/2 cup cooked rice, pasta, or cereal¶ | Whole-wheat bread, rolls, and pasta; English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels, popcorn | Major sources of energy and fiber |
| Vegetables | 3 to 4 | 3 to 4 | 3 to 4 | 4 to 5 | 4 to 5 | 5 to 6 | 1 cup raw leafy vegetable 1/2 cup cut-up raw or cooked vegetables 1/2 cup vegetable juice | Broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes | Rich sources of potassium, magnesium, and fiber |
| Fruits | 3 to 4 | 4 | 4 | 4 to 5 | 4 to 5 | 5 to 6 | 1 medium fruit 1/4 cup dried fruit 1/2 cup fresh, frozen, or canned fruit 1/2 cup fruit juice | Apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines | Important sources of potassium, magnesium, and fiber |
| Fat-free or low-fat milk and milk products | 2 to 3 | 2 to 3 | 2 to 3 | 2 to 3 | 2 to 3 | 3 | 1 cup milk or yogurt 1.5 oz cheese | Fat-free milk or buttermilk; fat-free, low-fat, or reduced-fat cheese; fat-free/low-fat regular or frozen yogurt | Major sources of calcium and protein |
| Lean meats, poultry, and fish | 3 or less | 3 to 4 or less | 3 to 4 or less | 6 or less | 6 or less | 6 or less | 1 oz cooked meats, poultry, or fish 1 eggΔ | Select only lean; trim away visible fats; broil, roast, or poach; remove skin from poultry | Rich sources of protein and magnesium |
| Nuts, seeds, and legumes | 3 per week | 3 per week | 3 to 4 per week | 4 per week | 4 to 5 per week | 1 per day | 1/3 cup or 1.5 oz nuts 2 tbsp peanut butter 2 tbsp or 1/2 oz seeds 1/2 cup cooked legumes (dry beans and peas) | Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas | Rich sources of energy, magnesium, protein, and fiber |
| Fats and oils◊ | 1 | 1 | 2 | 2 to 3 | 2 to 3 | 3 | 1 tsp soft margarine 1 tsp vegetable oil 1 tbsp mayonnaise 2 tbsp salad dressing | Soft margarine, vegetable oil (eg, canola, corn, olive, safflower), low-fat mayonnaise, light salad dressing | The DASH study had 27% of calories as fat, including fat in or added to foods |
| Sweets and added sugars | 3 or less per week | 3 or less per week | 3 or less per week | 5 or less per week | 5 or less per week | ≤2 | 1 tbsp sugar 1 tbsp jelly or jam 1/2 cup sorbet 1/2 cup gelatin 1 cup lemonade | Fruit-flavored gelatin, fruit punch, hard candy, jelly, maple syrup, sorbet and ices, sugar | Sweets should be low in fat |
FDA: US Food and Drug Administration; oz: ounce; tbsp: tablespoon; tsp: teaspoon.
* Whole grains are recommended for most grain servings as a good source of fiber and nutrients.
¶ Serving sizes vary between 1/2 cup and 1 1/4 cups, depending on cereal type. Check the product's nutrition facts label.
Δ Since eggs are high in cholesterol, limit egg yolk intake to no more than 4 per week; 2 egg whites have the same protein content as 1 oz meat.
◊ Fat content changes the serving amount for fats and oils. For example, 1 tbsp regular salad dressing = 1 serving; 1 tbsp low-fat dressing = 1/2 serving; 1 tbsp fat-free dressing = 0 servings.