Table 1.
Food group distribution in DASH and Mediterranean diets.
| DASH Diet | Mediterranean Diet | ||
|---|---|---|---|
| Food Group | Daily Servings | Food Group | Daily Servings |
| Whole grains | 7–8 | Whole grains, vegetables, fruits, seeds, olive oil, beans, nuts, legumes | Base every meal on these foods |
| Vegetables | 4–5 | ||
| Fruits | 4–5 | ||
| Dairy, low-fat or non-fat | 2–3 | ||
| Lean meats, poultry, fish | 2 or fewer | Fish, seafood | Eat at least twice a week |
| Nuts, seeds, dry beans | 4–5 per week | Poultry, eggs, yogurt, cheese | Eat moderate portions daily to weekly |
| Fats and oils | 2–3 | Red meats | <2 servings/week |
| Processed Meats | <2 servings/week | ||
| Sweets | 5 per week | Sweets | <1 serving/week |