Introduction The DASH eating plan is a Dietary Approach to Stop Hypertension. It is a science based heart healthy diet and consistently found to be one of the healthiest diets along with the Mediterranean diet. With the DASH eating plan you… EAT: Fruit, Vegetables, Whole Grains, Fish, Poultry, Low Fat Dairy, Beans, Nuts and Vegetable Oils. LIMIT: Salt, Sugar and Full Fat. Servings As with any healthy eating program, portion control is important. With the DASH eating plan you aim to eat: Vegetables: 4 to 5 servings a day, Fruits: 4 to 5 servings a day, Grains: 6 to 8 servings a day, Lean meat, poultry and fish: 6 one-ounce servings or fewer a day, Dairy: 2 to 3 servings a day, Nuts, seeds and legumes: 4 to 5 servings a week, Sodium: less than 1500mg/day, A serving size is about a cup or the size of a persons hand. A really easy way to stick to the servings is at every meal have 2 handfuls of vegetables, 1 handful of protein (poultry or beans) and one handful of whole g...