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What foods are included in the DASH diet?

Marla  Heller, MS, RD
Nutrition & Dietetics

The DASH diet includes all the healthy food groups like whole grains, fruits and vegetables, low-fat dairy, lean meat, fish and poultry, eggs and seafood. Watch registered dietitian Marla Heller describe all the food you can eat on the DASH diet.

There is no deprivation in DASH diet, but you need to choose the healthiest options from the food groups and use portion control. It's also crucial to the diet to recognize that treats have a place in your diet, but NOT on a daily basis.
Here's what you do you get to eat on the DASH diet:
  •  Fruits – 4 to 5 servings daily
  • Vegetables – 4 to 5 servings daily
  • Low-fat/non-fat dairy products – 1 to 3 servings daily
  • Whole grains – 3 servings daily (a serving is about 100 calories)
  • Refined grains – a few servings a week – these are treats
  • Healthy fats – 2 to 3 servings daily (a serving is about 45 calories)
  • Lean meat, poultry or fish – 7 ounces daily (red meat less frequently if at all)
  • Legumes, nuts and beans – 4 to 5 servings weekly (1/4 cup of nuts is a serving)

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.