DASH Diet Serving Calculator

Calculate your personalised DASH diet food group serving targets for blood pressure management, with nutrient goals and practical sodium-reduction tips.

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Your details

DASH eating plan
1,600 kcal/day plan
Estimated daily need: 1562 kcal
Daily food group targets
Grains (preferably whole grains)
6
1 slice bread, 30g dry cereal, 125g cooked rice/pasta
Key: Energy, fibre, magnesium
Vegetables
3
170g raw leafy veg, 85g cooked vegetables
Key: Potassium, magnesium, fibre
Fruits
4
1 medium fruit, 125g chopped fruit, 200 mL unsweetened juice
Key: Potassium, magnesium, fibre
Fat-free or low-fat dairy
2
240 mL milk, 230g yoghurt, 40g cheese
Key: Calcium, protein
Lean meats, poultry, fish
≤3 oz (≤170 g)
85g cooked lean meat, poultry, or fish (1 oz = 28g)
Key: Protein, magnesium, B vitamins
Nuts, seeds, legumes
3 per week
40g nuts, 2 tbsp seeds, 170g cooked beans
Key: Potassium, magnesium, protein, fibre
Fats and oils
2
1 tsp vegetable oil, 1 tbsp light mayo, 2 tbsp light salad dressing
Key: Healthy unsaturated fats
Sweets and added sugars
0 per week
1 tbsp sugar or jam, 1 cup lemonade, small sweet
Key: Limit — low in nutrients
Sodium target:The standard DASH plan targets under 2,300 mg sodium/day. For greater blood pressure lowering, the lower-sodium DASH (1,500 mg/day) is more effective. Avoiding added salt, processed foods, and canned foods helps reduce sodium.
Key nutrient targets
Sodium: < 2,300 mg/day (standard DASH); < 1,500 mg/day for maximum blood pressure benefit
The greatest BP reduction is seen when DASH is combined with low sodium (1,500 mg) intake
Potassium: ~4,700 mg/day
Achieved through high vegetable and fruit intake; helps lower blood pressure
Calcium: ~1,250 mg/day
Primarily from low-fat dairy servings
Magnesium: ~500 mg/day
From whole grains, vegetables, nuts, and seeds
Fibre: 30 g/day
From whole grains, vegetables, fruits, and legumes
Saturated fat: < 7% of total calories
Choose lean meats and low-fat dairy; use vegetable oils
Practical tips
  • ·Cook from scratch when possible — processed, canned, and restaurant foods are the main source of dietary sodium
  • ·Use herbs, spices, citrus, and vinegar to season food instead of salt
  • ·Switch refined grains to wholegrain alternatives: wholemeal bread, brown rice, oats, quinoa
  • ·Include oily fish (salmon, mackerel, sardines) 2× per week for heart-healthy omega-3 fats
  • ·Replace butter with unsaturated oils (olive, rapeseed) in cooking
  • ·Batch-cook legumes (lentils, chickpeas, kidney beans) — they are cheap, filling, and DASH-friendly
  • ·Read food labels and choose products with less than 0.3 g sodium per 100 g (low sodium)

The DASH eating plan is a research-backed dietary pattern for blood pressure management. Serving targets are population averages — individual needs vary. People with medical conditions (kidney disease, diabetes, heart failure) should follow personalised dietary advice from a registered dietitian or their care team.

Health — Hypertension

DASH Diet Serving Calculator

The DASH (Dietary Approaches to Stop Hypertension) eating plan is one of the most extensively researched dietary patterns in medicine. Originally developed by the NHLBI in the mid-1990s, DASH has been shown to reduce systolic blood pressure by 8–14 mmHg in hypertensive adults — equivalent to the effect of a single antihypertensive medication. This calculator generates personalised daily food group serving targets based on your calorie needs.

How DASH lowers blood pressure

DASH works through several complementary mechanisms. Its high potassium content (approximately 4,700 mg/day) counteracts the blood-pressure-raising effect of sodium by promoting renal sodium excretion and relaxing blood vessel walls. High calcium and magnesium intakes — from low-fat dairy, whole grains, vegetables, and legumes — further support vascular tone. Combined, these minerals act synergistically to reduce vascular resistance.

The greatest blood pressure benefit is seen when the DASH diet is combined with sodium restriction. The standard DASH plan targets under 2,300 mg sodium/day; the lower-sodium DASH variant targets 1,500 mg/day, producing an additional 4–5 mmHg reduction in systolic blood pressure compared to DASH alone. Both are substantially below the average UK salt intake of approximately 8 g/day (3,200 mg sodium).

Frequently asked questions

How quickly can DASH lower blood pressure?

Studies have shown measurable blood pressure reductions within 2 weeks of adopting the DASH diet. The full effect is typically seen after 4–8 weeks. Blood pressure benefits are maintained as long as the dietary pattern is followed.

 Is DASH suitable for people with diabetes?

Yes, DASH is compatible with diabetes management, though people with diabetes should prioritise whole grains over refined, limit fruit juice, and balance carbohydrate intake across meals. The emphasis on vegetables, legumes, and low-fat dairy is well-aligned with current diabetic dietary guidelines.

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