To get the nutrients you need, the American Heart Association recommends that you focus your diet on fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and nuts, while limiting red meat and sugary foods and beverages. Many diets fit this pattern, including the DASH (Dietary Approaches to Stop Hypertension) eating plan from the National Institutes of Health and diets suggested by the USDA and the American Heart Association. The DASH diet provides the average recommended number of servings of each basic food group, which are based on daily calorie intake and summarized on the following chart. The number of servings that is right for you will vary depending on your caloric needs. When shopping, compare nutrition facts panels and look for the products that are lowest in sodium, saturated fat, and trans fat, and that don’t have added sugars.
SERVING RECOMMENDATIONS BY CALORIE LEVEL
| FOOD GROUP | 1,600 CALORIES | 2,000 CALORIES | SAMPLE SERVING SIZES |
| VEGETABLES Eat a variety of colors and types. |
3 to 4 servings per day | 4 to 5 servings per day | 1 cup raw leafy vegetable ½ cup cut-up raw or cooked vegetable ½ cup vegetable juice |
| FRUITS Eat a variety of colors and types. |
4 servings per day | 4 to 5 servings per day | 1 medium fruit ¼ cup dried fruit ½ cup fresh, frozen, or canned fruit ½ cup fruit juice |
| FIBER-RICH WHOLE GRAINS Choose whole grains for at least half your servings. |
6 servings per day | 6 to 8 servings per day | 1 slice bread 1 oz dry cereal (check nutrition label for cup measurements) ½ cup cooked rice, pasta, or cereal |
| FAT-FREE, 1% FAT, AND LOW-FAT DAIRY PRODUCTS Choose fat-free when possible and compare sodium levels to choose the lowest. |
2 to 3 servings per day | 2 to 3 servings per day | 1 cup fat-free or low-fat milk 1 cup fat-free or low-fat yogurt 1½ oz fat-free or low-fat cheese |
| FISH* Choose varieties rich in omega-3 fatty acids. |
6 oz (cooked) per week | 6 oz (cooked) per week | 3 oz cooked fish, such as salmon and trout |
| SKINLESS POULTRY AND LEAN MEATS Choose lean and extra-lean. |
3 to 6 oz (cooked) per day | Less than 6 oz (cooked) per day | 3 oz cooked poultry or meat |
| LEGUMES, NUTS, AND SEEDS Choose unsalted products. |
3 to 4 servings per week | 4 to 5 servings per week | ½ cup dried beans or peas ⅓ cup or 1½ oz nuts 2 tbsp peanut butter 2 tbsp or ½ oz seeds |
| FATS AND OILS Use liquid vegetable oils (such as olive, canola, or corn) and cooking sprays or light tub margarines most often. Choose products with the lowest amount of sodium. |
2 servings per day | 2 to 3 servings per day | 1 tsp light tub margarine 1 tbsp light mayonnaise 1 tsp vegetable oil 1 tbsp regular or 2 tbsp low-fat salad dressing (fat-free dressing does not count as a serving but does contain calories) |
| SWEETS AND ADDED SUGARS | 0 servings per week | 5 or fewer servings per week | 1 tbsp sugar 1 tbsp jelly or jam ½ cup sorbet 1 cup lemonade |
*If you are concerned about the mercury in fish and shellfish, remember that the health risks from mercury exposure depend on the amount of seafood eaten and the level of mercury in the individual fish. In most cases, the benefits of fish outweigh the risks. For more details, visit www.heart.org or www.fda.gov.