What to Eat on DASH Diet Food List
Some people are in doubt to follow this diet because they do not know the DASH diet food list. Basically, there is no a list of specific foods when you are on the DASH diet. This diet is more about the recommended amount per serving of every food group. The serving numbers also depend on the calories you want to take each day.
6 – 8 servings of whole grains per day
When it comes to the whole grains, it will include whole-grain bread or whole-wheat, whole-grain breakfast cereals, oatmeal, quinoa, bulgur, and brown rice. For a serving, it will include one slice of whole-grain bread, 95 grams of cereal or pasta or cooked rice, and 28 grams of dry whole-grain cereals. All you need to do is managing when you will eat it since you need at least 6 servings per day.
4 – 5 servings of vegetables per day
You can eat any kind of vegetables even though you are in the DASH diet since this is the main point of the diet plan. The example of a serving could be 4 grams of sliced veggies like tomatoes, squash, carrots, or broccoli and you can make it raw or cooked. Other than that, you need to pair it with 30 grams of leafy green veggies like kale or spinach and make it raw.
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4 – 5 servings of fruits per day
You will also need to consume a lot of fruits in the DASH diet to fulfill the basic needs of vitamins and minerals. So, the serving example for the fruits in the DASH diet may include mango pineapple, berries, peaches, pears, and apples. For a serving, you can mix 30 grams of fresh frozen or canned berries with 50 grams of dried apricots. To make you feel fuller, you can eat one medium apple per serving as well.
2 – 3 servings of dairy products per day
If you want to include the dairy products in the DASH diet, it must be low in fat. For example, you better use skim milk and yogurt or cheese with a low amount of fat in it. A serving of it could include 45 grams of low-fat cheese with 285 grams of low-fat yogurt. Also, you can also have 240 ml of low-fat milk along.
6 servings of lean chicken and fish per day
You can add the red meat if you want but we highly recommend you to not include it. Other than that, make sure that you use the lean cuts of them for a serving. One serving of this food group may include one egg and 28 grams of cooked fish or chicken.
4 – 5 servings of seeds, nuts, and legumes per week
Well, you can only eat this food group per week. This food group includes split peas, lentils, kidney beans, flaxseeds, sunflower seeds, walnuts, hazelnuts, peanuts, and almonds. A serving may include 50 grams of nuts, 40 grams of cooked legumes, 16 grams of seeds, and 40 grams of nut butter. And this is the end of the DASH diet food list you need to know.