Press - Dash Diet Cookbook: Quick and Easy DASH Diet Recipes for Health and Weight Loss

It is recommended that you choo se whole grains over white and refined grains. Sampleservings: 1 slice bread 1 ouncecereal cup cookedpasta or rice Vegetables:4 to 6 servingsper day Thiscategory includes asparagus, broccoli, Brussels sprouts, carrots, celery, greenbeans, green le afy vegetables, kale, lettuce, peppers, potatoes, pumpkin,spinach, squash, sweet potatoes, tomatoes, and turnips as well as other vegetables . Sampleservings: 1 cup leafygreens cup cookedor raw vegetables cupvegetable juice Fruits:4 to 6 servings per day Thiscategory includes apples, bananas, cherries, dates, grapes, grapefruit, lemons,mangoes, melons, peaches, pears, pineapple, raisins, strawberries, and watermelon as well as other fruits . Sampleservings: 1 mediumapple, peach, or pear cup f resh, frozen, or canned fruit dried fruit Dairyproducts: 2 to 3 servings per day Thiscategory includes low-fat/nonfat milk, buttermilk, low-fat/nonfat cheeses, and low-fat/nonfat yogurt . Sampleservings: 1 cup (8ounces) milk or yogurt 1 ounceschees e Leanprotein: 3 to 6 servings per day Thiscategory includes meats, poultry, fish, and eggs. Choose lean cuts of meat and t rim away excess fat.

Remove skinfrom poultry. Sampleservings: 1 egg 1 ouncecooked meat (to visualize, 4 ounces is about the size of a deck of cards) Nuts,seeds, legumes: 3 to 5 servings per week Thiscategory includes almonds, black beans, hazelnuts, kidney beans, legumes,lentils, peanuts, pumpkin seeds, split peas, and sunflower seeds as well other nuts, seeds, andlegumes . Samp le servings: 1/3 cup (1 ounces) nuts 2 tablespoonspeanut butter 2 tablespoonssunflower seeds cup cookedlegumes Fatsand oils: 2-3 serving per day Thiscategory includes coconut oil, ghee, low-fat mayonnaise, margarine, olive oil, salad dressings, an d vegetable oils. Sampleservings: 1 teaspoonolive oil 1 teaspoon margarine 1 tablespoonsmayonnaise 2 tablespoonssalad dressing Sweetsand sugars: 5 or less per week Thiscategory includes fruit-flavored gelatin, candy, jelly, maple syrup, sorbet,and s ugar Sampleservings: 1 tablespoonsugar 1 tablespoonjam cup sorbet Thetable below outlines the number of recommended daily servings for variouscalorie levels. The amount of calories needed per day depends on a number offactors including your curren t age, weight, gender,and activity level.