The DASH Diet Mediterranean Solution: The Best Eating Plan to Control Your Weight and Improve Your Health for Life (A DASH Diet Book)

by Marla Heller

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 teaspoon 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.