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The DASH Diet Weight Loss Solution

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The Everyday DASH Diet Cookbook, and
The DASH Diet Action Plan,
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DASH Diet Serving Sizes

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


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


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


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


1 egg
2 egg whites
1 fluid ounce egg-substitute


1/4 cup cooked beans, lentils, or peas


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




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Site last updated February 26, 2018