Dairy Resource Center
Welcome to the Dairy Resource Center, a place to find tools and resources for dairy, from lessons and activities to webinars to fact sheets. Explore what is available!
Use this customizable PowerPoint presentation to provide guidance on the DASH eating plan.
DASH Eating Plan - Spanish
DASH, cuyas siglas en inglés corresponden a “Enfoque Alimentario para Detener la Hipertensión” es un plan de alimentación que es flexible y incluye una variedad de alimentos.
DASH Eating Plan
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