DASH Diet Serving Sizes

Grains, starches

1 slice of bread
1/2 English muffin or bun
1/4 bagel
1 ounce dry cereal
1/2 cup cooked cereal, pasta, corn, rice

Fruits

6 ounces by weight of fruit
6 ounces of juice
1 medium piece of fruit
1/2 cup canned, frozen fruit
1/4 cup dried fruit

Vegetables

1/2 cup cooked or raw vegetables
1 cup leafy raw vegetables
6 fluid ounces vegetable juice

Dairy

8 fluid ounces (1 cup) milk or yogurt
1 1/2 ounces of cheese
2 cups cottage cheese (note: higher calories than other dairy servings)

Meats, fish, poultry

2 1/2 - 3 1/2 ounces, cooked

Eggs

1 egg
2 egg whites
1 fluid ounce egg-substitute

Beans

1/4 cup cooked beans, lentils, or peas

Nuts

1/4 cup or 1 ounce nuts
2 Tbsp or 1 ounce seeds
2 Tbsp peanut butter

Fats and oils

1 tsp soft margarine
1 Tbsp low-fat mayonnaise
2 Tbsp light salad dressing
1 tsp vegetable oil