Overview
What is the DASH diet?
What are the DASH diet’s main benefits?
What are the DASH diet’s main drawbacks?
How does the DASH diet work?
Dosage information
The DASH diet recommends the following:
- Whole grains: 6–8 servings per day
- Vegetables: 4–5 servings per day
- Fruit: 4–5 servings per day
- Low-fat or fat-free dairy: 2–3 servings per day
- Fats and oils: 2–3 servings per day
- Lean meats, poultry, and fish: 6 or fewer servings per day
- Nuts, seeds, and legumes: 4–5 servings per week
- Sweets and added sugars: 5 or fewer servings per week
It also recommends limiting sugar-sweetened beverages, fatty meats, and ultraprocessed foods. The DASH diet is likely to result in a sodium intake of less than 2,300 mg per day, but in some cases it is recommended to decrease this to 1,500 mg per day, which is likely to lower blood pressure more effectively.
Frequently asked questions
Is the DASH diet effective for PCOS?
Is the DASH diet effective for ADHD?
Is the DASH diet effective for high cholesterol?
Is the DASH diet effective for type 2 diabetes?
Is the DASH diet effective for overweight and obesity?
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