Following the DASH Eating Plan — Chinese 
      Use this chart to help you plan your menus – or take it with you when you go to the store. 
       
                                    1,800           2,000           2,600                                                                          Significance of Each 
           Food Group             Calories        Calories        Calories       Serving Sizes               Examples and Notes                      Food Group to the 
                                                                                                                                                     DASH Eating Plan 
                       
                                                                                 1 slice bread          Whole wheat bread and rolls, whole       Major sources of energy and 
                                                                                                        wheat pasta, English muffin, pita        fiber  
                                                                                 1 oz dry cereal †      bread, bagel, cereals, grits, 
              Grains*                  6             6-8           10-11                                oatmeal, brown rice, unsalted 
                                                                                 ½ cup cooked           pretzels and popcorn, buckwheat 
                                                                                 rice, pasta, or        noodle, multi-grain rice, udon 
                                                                                 cereal                 noodle, wheat dumpling with 
                                                                                                        chicken and black fungus 
                                                                                 1 cup raw leafy        Broccoli, carrots, collards, green       Rich sources of potassium, 
                                                                                 vegetable              beans, green peas, kale, lima            magnesium, and fiber  
                                                                                                        beans, potatoes, spinach, squash, 
                                                                                 ½ cup cut-up raw       sweet potatoes, tomatoes, bok 
            Vegetables                3-4            4-5             5-6         or cooked              choy, Chinese broccoli, cabbage, 
                                                                                 vegetable              bitter melon, bean sprout, bamboo 
                                                                                                        shoot, pumpkin, turnip 
                                                                                 ½ cup vegetable 
                                                                                 juice 
                                                                                  
                                                                                 1 medium fruit         Apples, apricots, bananas, dates,        Important sources of 
                                                                                                        grapes, oranges, grapefruit,             potassium, magnesium, and 
                                                                                 ¼ cup dried fruit      grapefruit juice, mangoes, melons,       fiber 
                                                                                                        peaches, pineapples, raisins, 
               Fruits                  4             4-5             5-6         ½ cup fresh,           strawberries, tangerines 
                                                                                 frozen, or canned 
                                                                                 fruit 
                                                                                  
                                                                                 ½ cup fruit juice  
            Fat-free or                                                          1 cup milk or          Fat-free (skim) or low-fat (1%) milk     Major sources of calcium and 
                                                                                 yogurt                 or buttermilk; fat-free, low-fat, or     protein 
        Low-fat milk and              2-3            2-3               3                                reduced-fat cheese; fat-free or low-
         dairy products                                                          1 ½ oz cheese          fat regular or frozen yogurt, sugar-
                                                                                                        free soy milk, tofu 
                                                                                 1 oz cooked            Select only lean meats; trim away        Major sources of protein and 
           Lean meats,                               6 or                        meats, poultry, or     visible fat; broil, roast or poach;      magnesium  
        poultry, and fish             3-6            less              6         fish                   remove skim from poultry. 
                                                                                  
                                                                                 1 egg‡ 
                                                                                 1/3 cup or 1 ½ oz      Almonds, hazelnuts, mixed nuts,          Rich sources of energy, 
                                                                                 nuts                   peanuts, walnuts, sunflower seeds,       magn(esium, protein, and fiber  
                                                                                                        peanut butter, kidney beans, lentils, 
                                                                                 2 Tbsp peanut          split peas, red bean, green bean, 
        Nuts, seeds, and            3 per         4-5 per                        butter                 black bean, black eye bean, 
                                                                       1                                edamame, pumpkin seeds, sesame 
             legumes                week            week                         2 Tbsp or ½ oz         seed, wolfberry 
                                                                                 seeds 
                                                                                  
                                                                                 ½ cup cooked  
                                                                                 legumes (dry 
                                                                                 beans and peas) 
                                                                                 1 tsp soft             Soft margarine, vegetable oil (such      The DASH study had 27 
                                                                                 margarine              as canola, corn, olive, or safflower),   percent of calories as fat, 
                                                                                                        low-fat mayonnaise, light salad          including fat in or added to 
                                                                                 1 tsp vegetable oil    dressing, avocado paste                  foods 
          Fats and oils§               2             2-3               3          
                                                                                 1 Tbsp 
                                                                                 mayonnaise  
                                                                                  
                                                                                 2 Tbsp salad 
                                                                                 dressing  
                                                                                 1 Tbsp sugar           Fruit-flavored gelatin, fruit punch,     Sweets should be low in fat 
                                                     5 or                                               hard candy, jelly, maple syrup, 
           Sweets and                                                            1 Tbsp jelly or jam    sorbet, and ices, sugar, tofu flan, 
          added sugars                 0         less per             ≤2                                grass jelly, sugar-free lotus root 
                                                    week                         ½ cup sorbet,          powder, sugar-free aloe vera juice 
                                                                                 gelatin 
                                                                                 1 cup lemonade  
                       
   * Whole grains are recommended for most grain servings as a good source of fiber and nutrients.  
   † Serving sizes vary between ½ cup and 1¼ cups, depending on cereal type. Check out the product’s Nutrition Facts label. 
   ‡ Because eggs are high in cholesterol, limit egg yolk intake to no more than four per week; two egg whites have the same protein content as 1 oz of meat. 
   § Fat content changes serving amount for fats and oils. For example, 1 Tbsp of regular salad dressing equals one serving: 1 Tbsp of a low-fat dressing 
   equals one-half serving; 1 Tbsp of a fat-free dressing equals zero servings.  
    
   Abbreviations:  
    
   oz = ounce 
   tbsp = tablespoon 
   tsp = teaspoon