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Meal Plan, Food List, and Benefits

The DASH diet provides a recommended number of daily and weekly servings of these food groups. These loose serving guidelines are what make the diet sustainable and flexible, allowing each person to pick their own meal plan. 

DASH diet recommended daily servings

  • 6-8 servings of grains
  • 2-3 servings of dairy 
  • 4-5 servings of vegetables 
  • 4-5 servings of fruits 
  • 6 one-ounce servings of lean protein 

DASH diet recommended weekly servings

  • 5 servings or less of sweet foods a week
  • 4-5 servings of legumes, nuts, nut butters, and seeds

What should you limit on the DASH diet?

The DASH eating plan encourages

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