The DASH Diet

• Add a serving of vegetables at lunch and at dinner.
• Add a serving of fruit to your meals or as a snack. Canned and dried fruits are easy to use.
• Use only half your typical serving of butter, margarine, or salad dressing, and use low-fat or fat-free condiments.
• Drink low-fat or skim dairy products any time you would normally use full fat or cream.
• Limit meat to 6 ounces a day. Try eating some vegetarian meals.
• Add more vegetables and dry beans to your diet.
• Instead of typical snacks (chips, etc.), eat unsalted pretzels or nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, unsalted plain popcorn with no butter, and raw vegetables.
• Read food labels carefully to choose products that are lower in sodium.

• Eating more fruits, vegetables, and low-fat dairy foods
• Cutting back on foods that are high in saturated fat, cholesterol, and trans fats
• Eating more whole grain products, fish, poultry, and nuts
• Eating less red meat (especially processed meats) and sweets
• Eating foods that are rich in magnesium, potassium, and calcium

• Grains: 7-8 daily servings
• Vegetables: 4-5 daily servings
• Fruits: 4-5 daily servings
• Low-fat or fat-free dairy products: 2-3 daily servings
• Meat, poultry, and fish: 2 or less daily servings
• Nuts, seeds, and dry beans: 4-5 servings per week
• Fats and oils: 2-3 daily servings
• Sweets: try to limit to less than 5 servings per week