The “Building a DASH Diet Plate” tool is a simple guide that helps people make heart-healthy food choices. It shows how to fill your plate with the right mix of fruits, vegetables, whole grains, lean proteins, and low-fat dairy based on the DASH diet, which is designed to lower blood pressure. The expanded version includes examples of foods and serving sizes, making it easy to follow whether you're at home or talking with a healthcare provider.
Downloadable Files
Building a DASH Diet Plate
A 'plate' handout can be used to assist clinicians in counseling patients on the Dietary Approaches to Stop Hypertension (DASH) Diet. The recommended number of servings per day (lower number for 1,600 calorie diet and upper limit for 2,000 calorie diet), serving sizes, and examples of foods are provided. A daily sodium intake of 1,500 mg or less is recommended. Updated May 2025.
Building a DASH Diet Plate (Expanded Version)
An expanded list of foods (organized by food group) is provided on the second page of the handout. Updated May 2025.