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 Dr. George Jacob
Heart Infocenter

Holistic-online.com

Hypertension (High Blood Pressure)

The Healthier Eating Plan

The DASH plan shown below is based on 2,000 calories a day. The number of daily servings in a food group may vary from those listed depending on your caloric needs.

Food Group Daily
Servings
(except
as noted)
Serving Sizes
Grains & grain products 7-8 1 slice bread
1 cup ready-to-eat cereal*
1/2 cup cooked rice, pasta, or cereal
Vegetables 4-5 1 cup raw leafy vegetable
1/2 cup cooked vegetable
6 ounces vegetable juice
Fruits 4-5 1 medium fruit
1/4 cup dried fruit
1/2 cup fresh, frozen, or canned fruit
6 ounces fruit juice
Lowfat or fat free dairy foods 2-3 8 ounces milk
1 cup yogurt
1.5 ounces cheese
Lean meats, poultry, and
fish
2 or less 3 ounces cooked lean meats, skinless poultry, or fish
Nuts, seeds, and dry beans 4-5 per week 1/3 cup or 1.5 ounces nuts
1 tablespoon or 1/2 ounce seeds
1/2 cup cooked dry beans
Fats & oils** 2-3 1 teaspoon soft margarine
1 tablespoon lowfat mayonnaise
2 tablespoons light salad dressing
1 teaspoon vegetable oil
Sweets 5 per week 1 tablespoon sugar
1 tablespoon jelly or jam
1/2 ounce jelly beans
8 ounces lemonade

* Serving sizes vary between 1/2 -1.25 cups. Check the product's nutrition label.

** Fat content changes serving counts for fats and oils: For example, 1 tablespoon of regular salad dressing equals 1 serving; 1 tablespoon of a lowfat dressing equals 1/2 serving; 1 tablespoon of a fat free dressing equals 0 servings.

Source: National Institutes of Health

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