(Dietary approaches to stop Hypertension) 6-13 Servings per day, example a slice of bread, a ½ cup dry cereal, ½ cup cooked rice, pasta or cereal and fibre. DASH DIET (Dietary approaches to stop Hypertension) Grains Low fat dairy Fats Meat, chicken and fish Nuts, seeds and legumes Fruits Vegetables 2-4 Servings per day, example 230 ml milk, 1 cup yogurt, 45 g cheese 3-6 Servings per day, example 1 cup raw leafy vegetables, ½ cup cooked vegetables, 180 ml vegetable juice 2-4 Servings per day, example 1 teaspoon soft margarine or vegetable oil, 1 tablespoon low fat mayonnaise or salad dressing or 2 tablespoons light salad dressing 4-6 Servings per day, example 1 medium fruit, 180ml fruit juice, ¼ cup dried fruit, ½ cup fresh, frozen or canned fruit. 1-3 Servings per day, example 85 g cooked meats, poultry or fish, 1 egg white 3 Servings per week or 1 serving per day, example ½ cup of nuts, 2 tablespoons seeds, ½ cup cooked legumes. Limit intake