2023年5月25日 · Use this chart of DASH diet recommended servings by food group to plan healthy meals and snacks.

2023年5月25日 · Here's a look at the recommended servings from each food group for a 2,000-calorie-a-day DASH diet: Grains: 6 to 8 servings a day. One serving may be 1/2 cup of cooked cereal, rice or pasta, 1 slice of bread or 1 ounce dry cereal. Vegetables: 4 to 5 servings a day.

DASH Diet Chart: Recommended Food Servings per Daily Calorie Needs. Here is a breakdown of how many servings of each food group are suggested on a DASH Diet, based on your individual calorie needs.

† Serving sizes vary between 1⁄ 2 cup and 11⁄ 4 cups, depending on cereal type. Check the product’s Nutrition Facts label. ‡ Because eggs are high in cholesterol, limit egg yolk intake to no more than four per week; two egg whites have the same protein content as 1 oz of meat. § Fat content changes serving amount for fats and oils.

On the 1600 calorie per day plan, aim to eat 4 servings of fruit each day. What is a serving size of fruit? • 1 medium fruit • ¼ cup dried fruit • ½ cup fresh, frozen, or canned fruit • ½ cup fruit juice Fat-free or Low-fat Dairy Dairy is important to the DASH diet because it is a major source of calcium and protein.

2021年12月29日 · The DASH eating plan is easy to follow using common foods available in your grocery store. The plan includes daily servings from different food groups. The number of servings you should have depends on your daily calorie (energy) needs.

Serving sizes in the DASH diet may not be like those of other eating plans. Examples of single servings for each food group are listed below. Grains. 1 slice whole-wheat bread. 1 ounce dry whole-grain cereal. 1/2 cup cooked cereal, rice or pasta (preferably whole grain). Vegetables. 1 cup raw leafy green vegetable.

Plan your meals around foods that contain fiber, such as whole wheat bread, whole wheat pasta, brown rice, beans, or vegetables. Treat meat as a small part of the whole meal, instead of the focus. Have only 3 ounces of meat at a meal, which is about the size of a deck of cards. Choose low-fat or fat-free dairy products.

2024年8月17日 · The DASH diet recommends specific portion sizes: 6-8 servings of grains, 4-5 servings of vegetables, 4-5 servings of fruits, 2-3 servings of low-fat dairy, 2 or fewer servings of lean meats, and limited fats and sweets.

2018年5月22日 · To help you follow the DASH diet, listed below are the suggests the number of servings per day from each of the food groups. These servings apply to people who require 2000 calories per day. The number of servings you need may be more or less depending on your age, gender, body size, and how active you are.