2. Eating plan

The DASH diet is flexible. It does not require any special foods, and you can eat a variety of foods from different food groups.

Foods that are allowed:

  • A lot of whole grains, fruits, and vegetables
  • Low-fat or fat-free dairy products
  • Fish, poultry, beans, nuts, vegetable oils
  • Foods to avoid:

    • Full-fat dairy products
    • Red meat and fatty meats
    • Tropical oils: coconut oil, palm kernel, and palm oils
    • Sweets and sugary beverages
    • Processed foods
    • Foods should be:

      • Low in saturated and trans fats
      • Rich in potassium, calcium, magnesium, fiber, and protein
      • Low in sodium
      • The following table shows the recommended eating plan for a 2,000-calorie diet.

        Type of food

        Servings on a 2,000-calorie diet

        Grains and grain products (at least three whole grain foods per day)






        Low-fat or non-fat dairy foods


        Lean meats, fish, poultry

        2 or less

        Nuts, seeds, and legumes

        4-5 per week

        Fats and sweets



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