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.