Community-Based Participatory Research Approaches for Hypertension Control and Prevention in Churches

Table 3

Dash eating plan.

Food group	Daily servings	Serving sizes
Grains*	6–8	1 slice bread
		1 oz dry cereal^†
		1/2 cup cooked rice, pasta, or cereal
Vegetables	4-5	1 cup raw leafy vegetable
		1/2 cup cut-up raw or cooked vegetable
		1/2 cup vegetable juice
Fruits	4-5	1 medium fruit
		1/4 cup dried fruit
		1/2 cup fresh, frozen, or canned fruit
		1/2 cup fruit juice
Fat-free or low-fat milk and milk products	2-3	1 cup milk or yogurt; 1.5 oz cheese
Lean meats, poultry, and fish	6 or less	1 oz cooked meats, poultry, or fish; 1 egg
Nuts, seeds, and legumes	4-5 per week	1/3 cup or 1.5 oz nuts; 2 Tbsp peanut butter
		2 Tbsp or 1/2 oz seeds
		1/2 cup cooked legumes (dry beans and peas)
Fats and oils	2-3	1 tsp soft margarine
		1 tsp vegetable oil
		1 Tbsp mayonnaise
		2 Tbsp salad dressing
Sweets and added sugars	5 or less per week	1 Tbsp sugar; 1 Tbsp jelly or jam
		1/2 cup sorbet, gelatin
		1 cup lemonade

*Whole grains are recommended for most grain servings as a good source of fiber and nutrients.
^†Serving sizes vary between 1/2 cup and 1.25 cups, depending on cereal type. Check the product’s nutrition facts label.