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How much can I eat on the DASH Diet?


The number of servings you should eat from each food group depends on how many calories you need to consume each day. If you need to lose weight, you may need to cut back on your total daily calories and on the numbers of servings from each food group. Talk with your doctor or dietitian about how many calories you should be eating each day.

The table below outlines the number of servings you should eat from various food groups based on your daily caloric intake. Some days you may eat more servings from one or more food groups and fewer from another. The important thing is to try to average the number of servings from each food group over several days or a week.

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To read this table, look down the left-hand side for the number that's closest to the number of calories you typically eat in a day. Then read across the table to find out how many daily servings you need from each food group if you want to follow the DASH diet.

If you are trying to lose weight, find the amount of calories that you are trying to limit yourself to each day. Then read across the table to find out how many daily servings you need from each food group if you want to follow the DASH diet. Keep in mind that if you need to lose weight, you need to reduce the number of calories you eat, increase the number of calories you burn, or both.

Daily Servings to Eat on the DASH Diet

Daily Calories1,6002,100
2,600
3,100
Vegetables3.54.5 56
Fruits45 5.56
Grains (Bread, Rice, Pasta)68 10.512.5
Low- or Nonfat Diary2.53 33.5
Meat, Fish, Poultry1.51.5 22.5
Nuts, Seeds, Legumes0.51 11
Fats, Oils 22.5 34
Sweets5 or fewer each week5 or fewer each week5 or fewer each week5 or fewer each week

 

If you are trying to lose weight, you may need to adjust the number of servings you eat. See How do I lose weight? to learn more.


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