An eating Diary is a good way to follow what you eat so here is a Dash Diet Diary you can use to chart your Dash Diet portions.
Use this Dash Diet Diary chart to check what you have eaten each day within the DASH Diet Eating Plan.
Try and consume 2-3 servings of dairy foods (milk, cheese, yogurt) daily and 8-10 servings of fruits and vegetables daily.
It can take three to four weeks to change a habit
Everything you need to know about the Dash Diet
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Having a Dash Diet Meal Plan is extremely important, take a look at this Dash Diet planner.
The Best Dash Diet Recipes 