The DASH eating plan has been shown to lower blood pressure. It is a healthy way of eating that encourages consuming plenty of fruits, vegetables and low fat dairy foods. These foods are good sources of magnesium, potassium, and calcium, key minerals that appear to play an important role in regulating blood pressure. The DASH Eating Plan also encourages eating whole grains, nuts, fish and poultry. It encourages reducing intake of red meat and other foods that are high in fat, saturated fat and cholesterol, and limiting sweets, and sugar-containing beverages.
Good Measure Meals™ incorporates DASH Eating Plan principles into the development of all its menus.
| Food Group | Daily Servings (Except as noted) | Serving Sizes | Importance of Each Food Group |
| Grains / Grain Products | 7-8 | 1 slice bread
1 oz. dry cereal
½ c. cooked rice
pasta, cereal | Major source of energy and fiber |
| Vegetables | 4-5 | 1 c. raw, leafy vegetable
½ c. cooked vegetable
6 oz. vegetable juice | Rich source of potassium, magnesium and fiber |
| Fruits | 4-5 | 6 oz. fruit juice
1 medium piece of fruit
¼ c. dried fruit
½ c. fresh, frozen or canned fruit | Important source of potassium, magnesium and fiber |
| Low-fat or Fat-free Dairy | 2-3 | 8 oz. milk
1 c. yogurt
1 ½ oz. cheese | Major sources of calcium and protein |
| Meats, Poultry, Fish | 2 or less | 3 oz. cooked meat, poultry or fish | Rich sources of potassium and magnesium |
| Nuts, Seeds, Dry Beans | 4-5 per week | 1/3 c. or 1 ½ oz. nuts
2 Tbsp or ½ oz. seeds
½ c. cooked dry beans or peas | Rich sources of magnesium, potassium, protein, energy and fiber |
| Fats and Oils | 2-3
[27% of calories as fat]
| 1 tsp. soft margarine
1 Tbsp. low-fat mayonnaise
2 Tbsp. light salad dressing
1 tsp. vegatable oil | Rich sources of magnesium, potassium, protein, energy and fiber |
| Sweets | 5 per week
[low in fat] | 1 Tbsp. sugar
1 Tbsp. jelly or jam
½ oz. jelly beans
8 oz. lemonade |
|
