Eating healthy and following a regular exercise regime help people stay fit and avoid chronic health conditions. But if a person already has a chronic disease, they need to alter their food habits and lifestyle choices to manage the condition and prevent any complications. This belief is the main idea behind formulating the DASH diet (Dietary Approaches to Stop Hypertension). This diet primarily focuses on portion size and encourages everyone to consume a wide variety of foods to obtain adequate amounts of nutrients. The main aim of the DASH diet is to reduce blood pressure. The best part of following the DASH diet is that people can reduce their blood pressure and manage to shed some extra pounds, reduce cholesterol, and even keep diabetes at bay.

One of the main reasons behind the success of the DASH diet is its salt restriction rule. It encourages people to consume more magnesium, calcium, and potassium. Though the DASH diet is quite effective, it won’t work unless you know what to eat. This diet includes plenty of fruits, vegetables, whole grains, low-fat dairy products, and small amounts of red meat, sweets, and fats.

If you wish to give the DASH diet a try, you will need to eat fixed portions of food under a typical 2,000 calorie-per-day DASH diet.

• Six to eight servings of grains: You can have pasta, rice, bread, and cereals. One serving is a slice of whole-wheat bread, half a cup of cooked pasta, cereal, or rice. You can even consume one ounce of dry cereal instead of the other food items.
• Four to five servings of vegetables: Vegetables are a significant component of the DASH diet, which is why you need at least four to five servings of the same. You can have fiber- and vitamin-rich vegetables like sweet potatoes, greens, carrots, broccoli, or tomatoes. One serving could be a half cup of raw or cooked vegetables, or a cup of raw, green, leafy vegetables.
• Four to five servings of fruit: Fruits are a powerhouse of nutrients. They provide fiber, vitamins, potassium, magnesium, and other minerals, which is why it is essential to consume at least four to five servings of fruit in a day.
• Two to three servings of low-fat dairy food: Dairy is a rich source of calcium, protein, and vitamin D, and so, you must consume two to three servings of low-fat dairy products. You can include one cup of skim milk or milk that is 1 percent fat, 1.5 ounces of cheeses, or one cup of yogurt throughout the day.
• Up to six 1-ounce servings of fish, poultry, or lean meat: Though the DASH diet mostly focuses on consuming fruits and vegetables, you can still consume a limited amount of meat. So, under this diet, you can have one ounce of cooked, skinless poultry, lean meat or seafood.
• Four to five servings of nuts, seeds, and legumes: Nuts are an indispensable part of the DASH diet as they are a good source of protein, magnesium, potassium, fiber, phytochemicals, and other essential nutrients.
• Two to three servings of fats and oils: The human body cannot function without essential fats as fats are needed for absorbing vitamins and other nutrients. So, you are allowed to consume one teaspoon of margarine, one tablespoon of low-fat mayonnaise, or two tablespoons of light salad dressing.

It is essential to try and adhere to these portion sizes to ensure that the DASH diet works.