Serving Size Equivalents for DASH Eating plan

Equivalent serving size within specific Food Groups Grains Fruits Vegetables Milk Meats, Oils and Fats, Sweets

Grains One Serving size equivalence

Select Whole Grains

Indian Foods

1 Roti, Chapati, or Phulka, assumes 5 Roti made from one cup of flour.
½ Naan
2 Kuttu malpua (3" diameter)
½ Cup of cooked Rice (made from 1 ounce of dry rice)
½ to 1¼ Cup of cooked Dalia, Oats (made from 1 ounce of grain)

American Foods

1 Slice of bread from a 16 ounce loaf of bread
1 'mini' bagel
1 small 2" dinner biscuit
5 Whole wheat crackers
7 Saltines
½ English Muffin
1 Whole grain or Buckwheat 4½" diameter pancake
3 cups popped popcorn
½ Cup Cooked macaroni, spaghetti, linguine (made from 1 ounce of dry pasta)
1¼ cup puffed rice
1 Cup breakfast cereal flakes
1 Mexican flour or corn tortilla 6" diameter

Fruits One Serving size equivalences

Chose fruits rich in potassium, magnesium, and fiber. Minimize fruit juices, they have no fiber. If pre-diabetic or diabetic avoid dried fruits

½ Cup of fresh fruit sliced or cubed with edible parts (For example peeled banana slice, pitted and peeled mango)
½ cup of frozen fruit
6 ounce of 100% unsweetened juice
¼ cup of dried fruits (For example raisins, apricots)

Vegetables One Serving size equivalences

Chose vegetables rich in potassium, magnesium, and fiber
½ cup cooked or raw vegetable
1 Cup raw leafy vegetables (Spinach)
6 ounce of 100% unsweetened juice

Low fat or Fat free Milk One Serving size equivalences

One cup equal 8 fluid ounces

1 Cup low fat, fat free milk.
1 Cup Chach (Indian buttermilk with butter skimmed off)
½ Cup Evaporated milk
1 Cup low fat, fat free Dahi (Yogurt)
1½ Ounce Low fat or fat free Hard cheese (Cheddar, Mozzarella, Swiss, Parmesan)
2 Ounce low fat or fat free processed American cheese
½ Cup low fat or fat free Ricotta Cheese
2 Cups low fat or fat free Cottage Cheese

Meats, Poultry & Fish: One Serving size equivalences

Three ounce of cooked lean meat, poultry without skin, and fish.
Vegetarians may substitute it with 2/3rd cup of cooked beans, or 1½ oz of Nuts.
Preferred cooked beans are Red Kidney (Rajma), Chickpeas (Cholay), and Soybeans.

Nuts, Seeds & Legumes: One Serving size equivalences

Vegetarians: This is in addition to Meats group.
Nuts: 1/3 cup or 1½ oz
Seeds: 2 Tbsp or ½ oz seeds
Legumes: ½ cup cooked

Oils and Fats: One Serving size equivalences

Vegetable oil: 1 teaspoon Use Canola oil whenever possible
Soft margarine: 11 teaspoon
Low fat Mayonnaise: 1 Tablespoon
Light Salad Dressing: 2 Tablespoons

Sweets: One Serving size equivalences

Sugar: 1 Tablespoon
Jam/Jelly: 1 Tablespoon
Lemonade: 1 Cup (8 ounce)
Jelly Beans: ½ oz

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