Dash Diet Serving Sizes

The Dash Diet is measured with a Dash serving sizes, here is a guideline that will help you with the Dash Diet serving sizes.

DASH Diet Serving Sizes
Grains, starches	1 slice of bread 1/2 English muffin or bun 1/4 bagel 1 ounce dry cereal 1/2 cup cooked cereal, pasta, corn, rice
Fruits	6 ounces by weight of fruit 6 ounces of juice 1 medium piece of fruit 1/2 cup canned, frozen fruit 1/4 cup dried fruit
Vegetables	1/2 cup cooked or raw vegetables 1 cup leafy raw vegetables 6 fluid ounces vegetable juice
Dairy	8 fluid ounces (1 cup) milk or yogurt 1 1/2 ounces of cheese 2 cups cottage cheese (note: higher calories than other dairy servings)
Meats, fish, poultry	2 1/2 - 3 1/2 ounces, cooked
Eggs	1 egg 2 egg whites 1 fluid ounce egg-substitute
Beans	1/4 cup cooked beans, lentils, or peas
Nuts	1/4 cup or 1 ounce nuts 2 Tbsp or 1 ounce seeds 2 Tbsp peanut butter
Fats and oils	1 tsp soft margarine 1 Tbsp low-fat mayonnaise 2 Tbsp light salad dressing 1 tsp vegetable oil

Here is a guideline on what makes up one Dash serving size:

One medium Apple, orange, peach or pear
One Kiwifruit
½ a medium to large banana
6 oz of fruit juice or vegetable juice
1 cup of raw vegetable
½ cup of cooked vegetable
½-cup beans
¼ cup of dried fruit like raisins or cranberries
1/3 cup of nuts
2 tablespoons of seeds

Therefore, if you cut up an apple and a banana for a snack, this counts as two servings.

If you put some low fat yogurt and 1 cup of frozen strawberries into a blender, this is also two servings.