Table 2.

Elements of two healthy dietary patterns

Mediterranean- type diet55

Fruits, vegetables, grains, beans, nuts, and seeds are eaten daily and make up the majority of food consumed. Fat, much of it from olive oil, may account for up to 40% of daily calories. Small portions of cheese or yogurt are usually eaten each day, along with a serving of fish, poultry, or eggs. Red meat is consumed now and then. Small amounts of red wine are typically taken with meals. These diets are low in saturated fat and high in fiber.

DASH diet38, 39*

Grains and grain products: 7–8 servings*, more than half of which are whole-grain foods Fruits: 4–5 servings Vegetables: 4–5 servings Low-fat or non-fat dairy foods: 2–3 servings Lean meats, fish, poultry: 2 servings or fewer Nuts, seeds, and legumes: 4–5 servings per week Added fats: 2–3 servings per day Sweets: limited The nutrient breakdown of the DASH diet was: total fat, 27% of calories; saturated fat, 6% of calories; cholesterol, 150 mg; protein, 18% of calories; carbohydrate, 55% of calories; fiber, 30 g; sodium, 2,300 mg; potassium, 4,700 mg; calcium, 1,250 mg; and magnesium, 500 mg

^*In the DASH diet, servings listed are based on a diet of 2,000 calories per day.