Chart 8.1. – Example of food portions and quantities recommended in DASH diet for daily or weekly intake for individuals consuming 2000 kcal/day.

Food group	Daily portions	Portion size/unit
Fruit	4-5	1 medium fruit 1/4 cup of dried fruit 1/2 cup fresh, frozen, or canned fruit 177 mL fruit juice
Vegetables	4-5	1 cup raw leafy green vegetable 1/2 cup of cooked vegetables 177 mL vegetable juice
Diet dairy products	2-3	237 mL milk 1 cup of yogurt 42 g cheese
Grains and derivatives**	7-8	1 slice of bread 1 cup of ready-to-eat cereal* 1/2 cup cooked cereal, rice, or pasta
Lean meat, poultry, and fish	≤ 2	85 g cooked lean meat, skinless poultry, or fish
Nuts, seeds and legumes***	4-5 times a week	1/3 cup or 42 g nuts 1 tablespoon or 14 g seeds 1/2 cup of cooked dried beans

* Portion sizes range from 1/2 cup to 1 1/4 cup. ** Corn, oat, granola, whole rice. *** Cashew nut, Brazil nut, almonds, peanuts, beans, lentils. Adapted from Fuchs, 2001. ⁴²²