![]() ![]() Your recommended number of servings may be different if you need more or fewer calories. ![]() Be aware that all of these are the suggested number of servings for people who eat 1,800 to 2,000 calories a day.If you limit your sodium you eat to 1,500 mg a day, your can lower your blood pressure even more. Eat less than 2,300 mg of sodium a day.A serving is 1 tablespoon (15 mL) jelly or jam, ½ cup (125 mL) sorbet, or 1 cup (250 mL) of lemonade. Limit sweets and added sugars to 5 servings or less a week.A serving is 1 teaspoon (5 mL) of vegetable oil or 2 tablespoons (30 mL) of low-fat salad dressing. Limit fats and oils to 2 to 3 servings each day.A serving is 1/3 cup (75 mL) of nuts, 2 tablespoons (30 mL) of seeds, or ½ cup (125 mL) cooked beans or peas. Eat 4 to 5 servings of nuts, seeds, and legumes (cooked dried beans, lentils, and split peas) each week.A serving is about 85 g (3 oz), about the size of a deck of cards. Limit lean meat, poultry, and fish to 2 servings each day.Try to choose whole grain products as much as possible. A serving is 1 slice of bread, 30 g (1 oz) of dry cereal, or ½ cup (125 mL) of cooked rice, pasta, or cooked cereal. Eat 6 to 8 servings of grains each day.A serving is 1 cup (250 mL) of milk, 1 cup (250 mL) of yogurt, or 50 g (2 oz) of cheese. Get 2 to 3 servings of low-fat and fat-free dairy each day. ![]() Choose vegetables more often than vegetable juice. A serving is 1 cup (250 mL) of lettuce or raw leafy vegetables, ½ cup (125 mL) of chopped or cooked vegetables, or ½ cup (125 mL) of low-sodium vegetable juice. Eat 4 to 5 servings of vegetables each day.Choose fruit more often than fruit juice. A serving is 1 medium-sized piece of fruit, ½ cup (125 mL) chopped or canned fruit, ¼ cup (60 mL) dried fruit, or ½ cup (125 mL) of fruit juice. Eat 4 to 5 servings of fruit each day.How can you care for yourself at home? Following the DASH diet ![]()
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