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 |
Table 2. Mediterranean Diet
| High in fresh fruits and vegetables, olive oil, legumes, unrefined grains |
| Low in meat |
| Moderate to high in fish |
| Moderate alcohol intake |
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