THE DASH DIET

THE DASH DIET 

The DASH diet is similar to the Dietary Guidelines for Americans, but it incorporates low-fat or nonfat dairy products and includes higher minimum servings of fruits and vegetables. Low in cholesterol, high in fiber, potassium, calcium, and magnesium, and moderately high in protein, the diet is a good guide to lowering your blood pressure and reducing your risk of hypertension, along with heart disease and stroke. 

 If you typically eat 2,000 calories per day, your diet should include these elements. 
 • Seven to eight servings of grains and grain products per day 

 • Four to five servings of vegetables per day 
 
 • Four to five servings of fruits per day 
 
 • Two to three servings of low-fat or nonfat dairy foods per day 
 
 • Two or fewer servings of meats, poultry, and fish per day 
 
 • Four to five servings of nuts, seeds, and legumes per week 
 
 • Limited servings of fats and sweets