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DASH Servings by Calorie Level

DASH Servings by Calorie Level

The DASH eating plan includes daily servings from different food groups. The plan is easy to follow using common foods available in your grocery store. The number of daily servings in a food group may vary from those listed, depending upon your daily caloric needs. To figure out your calorie needs, you need to consider your age and physical activity level. If you want to maintain your current weight, you should maintain your energy balance, which means eat only as many calories as you burn by being physically active.

a Whole grains are recommended for most grain servings as a good source of fiber and nutrients.

b For lactose intolerance, try either lactase enzyme pills with dairy products or lactose-free or lactose-reduced milk.

c Fat content changes the serving amount for fats and oils. For example, 1 Tbsp regular salad dressing = one serving; 1 Tbsp low-fat dressing = one-half serving; 1 Tbsp fat-free dressing = zero servings.

d The DASH eating plan has a sodium limit of either 2,300 mg or 1,500 mg per day.


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Our pages are created to provide medically accurate information that is intended to complement, not replace or substitute in any way the services of your physician. Any application of the recommendations set forth in the following pages is at the reader's discretion and sole risk. Before undergoing medical treatment, you should consult with your doctor, who can best assess your individual needs, symptoms and treatment.



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highest antioxidant
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Acai has 10 to 30 times
the Anthocyanins
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ORAC score for 100 g
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powder is over 50,000
19 different amino
acids have been
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Antioxidants

Organic antioxidants help to promote cell regeneration, they are a great all natural way to help boost your immune system, and flush out harmful toxins which weaken the immune system. They are essential aid to a properly balanced diet, overall health and wellness and also great help in the prevention of disease.