DASH Eating Plan


DASH stands for “Dietary Approaches to Stop Hypertension.” This eating plan encourages you to eat a wide variety of delicious foods. It’s flexible and can be adapted to your favorite foods, tastes and lifestyle. DASH is recommended by the 2015 Dietary Guidelines for Americans as one of the best healthy eating plans for people of all ages and was voted “Best Overall Diet” for seven years in a row by US News and World Report.


This heart-healthy eating plan provides guidelines for daily nutritional goals with foods that are low in saturated fats and sodium. The DASH eating plan outlined below illustrates the wide variety of whole, nutritious foods you can enjoy any day. The amounts listed are based on 2,000 calories. Daily goals for different food groups include:

  • Fat free dairy or low fat milk: 2-3 cups
  • Fruits: 2-2.5 cups
  • Vegetables: 2-2.5 cups
  • Whole grains: 6-8 ounces
  • Lean meat, fish, poultry: 6 ounces or less
  • Nuts, seeds and legumes: 4-5 times weekly
  • Oils: use sparingly