Diet and Exercise Tips


Sample Eating Plans

Posted by Laurie Wasserman, Mar 08, 2009.
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Food Groups and Subgroups

USDA Food Guide Amount

DASH Eating Plan Amount

Fruit Group

2 cups (4 servings)

2 to 2.5 cups (4 to 5 servings)

Vegetable Group

  • Dark green vegetables
  • Orange vegetables
  • Legumes (dry beans)
  • Starchy vegetables
  • Other vegetables

2.5 cups (5 servings)

3 cups/week

2 cups/week

3 cups/week

3 cups/week

6.5 cups/week

2 to 2.5 cups (4 to 5 servings)

Grain Group

  • Whole grains
  • Other grains

6 ounce – equivalents

3 ounce-equivalents

3 ounce-equivalents

7 to 8 ounce-equivalents (7 to 8 servings)

Meat and Beans Group

5.5 ounce-equivalents

6 ounces or less meat, poultry, fish

4 to 5 servings per week nuts, seeds, and dry beans

Milk Group

3 cups

2 to 3 cups

Oils

24 grams (6 tsp)

8 to 12 grams (2 to 3 tsp)

Discretionary Calorie Allowance

Example of distribution

  • Solid fat
  • Added sugars

267 calories

 

18 g

8 tsp

 

 

 

- 2 tsp (5 Tbsp per week)

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