|
DASH Diet Serving Sizes |
|
Grains, starches |
1 slice of bread
1/2 English muffin or bun
1/4 bagel
1 ounce dry cereal
1/2 cup cooked cereal, pasta, corn, rice
|
|
Fruits |
6 ounces by weight of fruit
6 ounces of juice
1 medium piece of fruit
1/2 cup canned, frozen fruit
1/4 cup dried fruit
|
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Vegetables |
1/2 cup cooked or raw vegetables
1 cup leafy raw vegetables
6 fluid ounces vegetable juice
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Dairy
|
8 fluid ounces (1 cup) milk or yogurt
1 1/2 ounces of cheese
2 cups cottage cheese (note: higher calories than other dairy servings) |
|
Meats, fish, poultry |
2 1/2 - 3 1/2 ounces, cooked |
|
Eggs |
1 egg
2 egg whites
1 fluid ounce egg-substitute
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Beans |
1/4 cup cooked beans, lentils, or peas
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Nuts
|
1/4 cup or 1 ounce nuts
2 Tbsp or 1 ounce seeds
2 Tbsp peanut butter
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Fats and oils |
1 tsp soft margarine
1 Tbsp low-fat mayonnaise
2 Tbsp light salad dressing
1 tsp vegetable oil |
