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:
Foods to avoid:
Foods should be:
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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