CHAPTER 10

The Full Med-DASH Eating Plan

Now we have arrived! You understand why the Med-DASH plan and many of its components are so healthy. It’s time to put the complete Med-DASH eating plan together.

In this chapter, you will find many sample menus to provide you with lots of ideas on how to put the Med-DASH plan together and make it your own. You can follow them exactly or adapt these ideas according to your personal tastes and food preferences.

Specifically, see Table 6 for servings goals for the eating plan.

See Table 7 for examples of what the eating plan looks like, adjusted for various appetite levels (which is an approximation of what would be appropriate for your body size). I don’t want to be overly prescriptive. I want you to learn what works for you. Then you will have a sustainable plan. One that you can live with for the long run.

The Med-DASH Eating Plan

Food Group: Fruits

Servings: 3–5

Food Group: Vegetables

Servings: 4–5

Food Group: Dairy

Servings: 2–3

Food Group: Lean, protein-rich foods: Meats and poultry Eggs Beans

Servings: 5–9 ounces per day of meat or meat equivalents; Up to 7 eggs per week; ½ cup beans = 1 serving

Food Group: Fats (omega-3 rich)

Servings: 2 or more 3-ounce portions per week

Food Group: Nuts and seeds

Servings: 5 or more 1 ounce servings per week

Food Group: Fats and oils

Servings: 6–10 1 tablespoon servings of added fats

Food Group: Grains

Servings: 4–6

Food Group: Added sugar

Servings: 0–3

Food Group: Alcohol (4 ounces wine = 1 fruit)

Servings: 0–2

Table 6. Typical servings of Med-DASH plans from 1,600 to 2,400 calories.

Daily Servings for the Med-DASH Plan

Vegetables, nonstarchy

Smaller Appetite: Unlimited, but at least 4

Moderate Appetite: Unlimited, but at least 5

Larger Appetite: Unlimited, but at least 5

Vegetables, high starch or sugar: potatoes, beets, sweet potatoes

Smaller Appetite: 1–2 or less per week

Moderate Appetite: 2–3 or less per week

Larger Appetite: 2–3 or less per week

Fruits

Smaller Appetite: 3–5

Moderate Appetite: 4–5

Larger Appetite: 4–5

Dairy

Smaller Appetite: 2–3

Moderate Appetite: 2–3

Larger Appetite: 2–3

Nuts, seeds

Smaller Appetite: 1

Moderate Appetite: 1–2

Larger Appetite: 1–2

Protein-rich foods: Lean meat, poultry, fish, eggs, limit red meat to 2 or fewer times per week; include fish at least 2 times per week, ½ cup beans or other meat substitutes = about 3 ounces meat

Smaller Appetite: 5–6 ounces

Moderate Appetite: 6–8 ounces

Larger Appetite: 8–11 ounces

Fats

Smaller Appetite: 2–3

Moderate Appetite: 3–4

Larger Appetite: 3–4

Whole grains

Smaller Appetite: 2–3

Moderate Appetite: 2–3

Larger Appetite: 2–4

Wine (4 ounces = 1 fruit serving)

Smaller Appetite: 0–1

Moderate Appetite: 0–2

Larger Appetite: 0–2

Chocolate (about 1 cubic inch or ½ ounce)

Smaller Appetite: If desired, 3–4 times per week

Moderate Appetite: If desired, 3–4 times per week

Larger Appetite: If desired, 3–4 times per week

Refined grains, sugary foods

Smaller Appetite: Rarely, 2–3 times per week

Moderate Appetite: Rarely, 2–3 times per week

Larger Appetite: Rarely, 2–3 times per week

Table 7. Detailed serving sizes can be found on our tracking form on here.

Keeping Track

You’re not counting calories, so how do you know if you are following the plan properly? You count servings from the various food groups. Once you get into the habit of paying attention to the foods in your meals, this will become second nature for you. The following form will help you, and you can download more at dashdiet.org/forms.