Clinical Implications
- The DASH and Mediterranean diets are
examples of healthy eating patterns that have been shown to have
beneficial effects on a number of chronic health outcomes.
Table 1. DASH Diet Food Group Servings for a 2000-Calories-Per-Day Diet
Food Group |
Target Serving |
Examples of 1 Serving |
Low-fat dairy |
2-3/day |
1 cup milk or yogurt |
Grains (mostly whole) |
6-8/day |
1 slice bread
1 oz dry cereal
1/2 cup cooked rice, pasta, or cereal |
Lean meats, poultry, fish |
≤6/day |
1 oz cooked lean meat, poultry, or fish
1 egg |
Nuts/seeds/legumes |
4-5/week |
1/3 cup or 1 1/2 oz nuts
2 Tbsp peanut butter 2 Tbsp or 1/2 oz seeds 1/2 cup cooked legumes |
Fruits |
4-5/day |
1 medium fruit 1/4 cup dried fruit 1/2 cup fresh, frozen, or canned fruit 1/2 cup fruit juice |
Vegetables |
4-5/day |
1 cup raw leafy vegetables
1/2 cup cut-up raw or cooked vegetables |
Adapted from the 2010 Dietary Guidelines for Americans
Table 2. Mediterranean Diet
High in fresh fruits and vegetables, olive oil, legumes, unrefined grains |
Moderate in low-fat dairy |
Low in meat |
Moderate to high in fish |
Moderate alcohol intake |