Final answer:
The DASH eating plan recommends 4-5 servings per day of both vegetables and fruits, 2-3 servings of low-fat dairy per day, 4-5 servings of nuts and seeds per week, and limiting sweets to 5 or fewer servings per week. Additionally, the MyPlate approach reinforces the DASH recommendations and aids in ensuring balanced and nutrient-rich meals.
Step-by-step explanation:
The DASH (Dietary Approaches to Stop Hypertension) eating plan is a diet recommended for those looking to prevent or treat hypertension and promotes overall health. It emphasizes a certain number of servings from various food categories. According to this eating plan:
- Vegetables: You should aim for 4-5 servings per day. A variety of different vegetables each day is important, including both dark green vegetables, like spinach and broccoli, and orange vegetables, such as carrots and sweet potatoes.
- Fruits: It is recommended to have 4-5 servings per day. You should choose a variety of different fruits each day, selecting mainly fresh fruits over canned ones, and whole fruits instead of juices.
- Low-fat dairy products: You should aim for 2-3 servings per day. This includes options like fat-free yoghurt and low-fat cheese. Whole milk is high in fat, so lower-fat options are preferred for their calcium, riboflavin (vitamin B2), protein, and vitamins A and D content.
- Nuts, seeds, and legumes: These should be included for protein, and you should aim for 4-5 servings per week, rather than daily.
- Sweets: Intake should be limited, aiming for 5 or fewer servings per week.
MyPlate further supports this approach, suggesting half your plate should be filled with fruits and vegetables, a quarter with whole grains, and a quarter with protein, accompanied by a serving of low-fat dairy. This helps to ensure you attain the most nutrients within the fewest calories, focusing on nutrient-rich foods.