Penn Family Medicine Residency wiki / DASH diet

DASH Diet

Grains and grain products: 7-8 servings daily

1 slice bread

1 cup dry cereal

half cup cooked rice, pasta, or cereal

Vegetables: 4-5 servings daily

6 oz vegetable juice

1 cup raw leafy vegetable

half cup cooked vegetable

Fruits: 4-5 servings daily

6 oz fruit juice

1 medium fruit

quarter cup dried fruit

half cup fresh, frozen, or canned fruit

Low fat or fat-free dairy foods: 2-3 servings daily

8 oz milk, 1 cup yogurt, 1.5 oz cream cheese

Meats, poultry, and fish: 2 or less servings daily

3 oz cooked poultry, meats, fish

Nuts, seeds, and dry beans: 4-5 servings per week

half cup or 1.5 oz nuts

2 tbsp or 0.5 oz seeds

half cup cooked dry beans

Fats and oils: 2-3 servings daily

1 tsp. soft margarine

1 tbsp. low fat mayo

2 tbsp. light salad dressing

1 tsp. vegetable oil

Sweets: 5 servings per week

1 tbsp sugar

1 tbsp jelly or jam

0.5 oz jelly beans

8 oz lemonade

Penn Family Medicine Residency