Serving sizes for the DASH diet plan

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According to the National Institutes of Health, to be DASH-compliant:

• a serving of grains is a slice of bread or about ½ cup cooked rice, pasta, or cereal.

• One serving of dairy equals 1 cup milk or yogurt or 1½ ounces cheese.

• One ounce of cooked meat, poultry or fish is one serving, as is one whole egg.

• A serving of nuts, seeds and legumes is Zc cup or 1½ ounces nuts, 2 tablespoons peanut butter or seeds or ½ cup cooked legumes like beans and peas.

• Fats and oils should be limited to 1 teaspoon butter or oil, 1 tablespoon mayonnaise or 2 tablespoons salad dressing.

• One serving of sweets and sugars is 1 tablespoon sugar, jelly, jam and ½ cup sorbet.)

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