The Dash Diet is measured with a Dash serving sizes, here is a guideline that will help you with the Dash Diet serving sizes.
| 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 | 4 ounces by weight of fruit 4 ounces of juice 1 small piece of fruit 1/2 cup canned, frozen fruit 1/4 cup dried fruit |
| Vegetables | 1/2 cup cooked or raw vegetables 1 cup leafy raw vegetables 4 fluid ounces vegetable juice |
| Dairy | 8 fluid ounces (1 cup) milk or yogurt 1 1/2 ounces of cheese 1/2 cup 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 |
| Beans | 1/4 cup cooked beans, lentils, or peas |
| Nuts | 1/4 cup or 1 ounce nuts 2 Tbsp or 1 ounce seeds 2 Tbsp peanut butter |
| Fats and oils | 1 tsp soft margarine 1 Tbsp low-fat mayonnaise 2 Tbsp light salad dressing 1 tsp vegetable oil |
Here is a guideline on what makes up one Dash serving size.
One medium Apple, orange, peach or pear
One Kiwifruit
½ a medium to large banana
6 oz of fruit juice or vegetable juice
1 cup of raw vegetable
½ cup of cooked vegetable
½-cup beans
¼ cup of dried fruit like raisins or cranberries
1/3 cup of nuts
2 tablespoons of seeds
Therefore, if you cut up an apple and a banana for a snack, this counts as two servings
If you put some low fat yogurt and 1 cup of frozen strawberries into a blender, this is also two servings.
Get your 7 day Low Sodium Meal Plan and Recipes Here
The Best Dash Diet Recipes 