Dash Diet Serving Sizes

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 6 ounces by weight of fruit
6 ounces of juice
1 medium 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
6 fluid ounces vegetable juice
Dairy 8 fluid ounces (1 cup) milk or yogurt
1 1/2 ounces of cheese
2 cups 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