What are the DASH diet recommendations in terms of number of meals per week instead of ounces?

DASH Diet Recommendations: Meals Per Week Format

For practical implementation, the DASH diet translates to approximately 14 fish meals per month, 4 nut/seed meals per week, and 4-6 unprocessed red meat meals per month, with daily servings of fruits, vegetables, whole grains, and dairy products. 1

Weekly Meal Frequency Breakdown

Foods to Consume More Frequently

Fish and Seafood:

• Aim for 8-9 fish meals per month (2+ servings per week, with each serving being 3.5 ounces) 1
• Prioritize oily fish such as salmon, tuna, mackerel, trout, herring, and sardines 1

Nuts and Seeds:

• 4 meals per week (1 ounce per serving) 1
• Include almonds, walnuts, peanuts, hazelnuts, cashews, pecans, Brazil nuts, sunflower seeds, and sesame seeds 1

Daily Consumption (21 meals per week):

• Fruits: 21 meals per week (3 servings daily) - whole fruits preferred over juice, which should be limited to no more than 7 servings per week 1
• Vegetables: 21 meals per week (3 servings daily), minimizing starchy vegetables, especially russet or white potatoes 1
• Whole grains: 21 meals per week (3 servings daily) in place of refined grains 1
• Dairy products: 14-21 meals per week (2-3 servings daily), especially yogurt and cheese 1

Foods to Consume Less Frequently

Processed Meats:

• No more than 1 meal per week (1.75 ounces per serving) 1
• This includes preserved meats such as bacon, sausage, hot dogs, pepperoni, salami, and low-fat deli meats 1

Unprocessed Red Meats:

• No more than 4-6 meals per month (2-3 servings per week, with each serving being 3.5 ounces) 1
• Includes fresh/frozen beef, pork, and lamb 1

Refined Grains, Starches, and Added Sugars:

• No more than 7-14 meals per week (1-2 servings per day) 1
• Includes white bread, white rice, most breakfast cereals, crackers, granola bars, sweets, and bakery desserts 1

Foods to Avoid Completely

Industrial Trans Fats:

• 0 meals per week - avoid any food containing or made with partially hydrogenated vegetable oil 1
• This includes certain stick margarines, commercially prepared baked foods (cookies, pies, donuts), snack foods, and deep-fried foods 1

Sugar-Sweetened Beverages:

• 0 servings per week - avoid sugar-sweetened soda, fruit drinks, sports drinks, energy drinks, and iced teas 1

Practical Implementation Notes

Sodium Restriction:

• Limit sodium to no more than 2000 mg daily, which requires attention across all meals 1
• Common high-sodium sources include bread, chicken (often injected to increase succulence), cheese, processed meats, soups, and canned foods 1

Whole Grain Selection:

• As a practical rule, choose foods with a carbohydrate-to-fiber ratio of less than 10:1 (at least 1 g fiber for every 10 g total carbohydrate) 1
• Minimally processed whole grains (steel-cut oats, stone-ground bread) are preferable to finely milled whole grains 1

Vegetable Oils:

• Use 14-42 servings per week (2-6 servings daily), with best evidence for phenolic- and unsaturated-fat-rich oils such as soybean, canola, and extra-virgin olive oil 1

This meal-frequency approach aligns with the 2016 Circulation guidelines for cardiovascular disease prevention and has been associated with reduced risk of heart failure, stroke, and diabetes in long-term cohort studies 2, 3. The DASH pattern has demonstrated moderate-quality evidence for reducing systolic blood pressure by approximately 5.2 mmHg and improving multiple cardiometabolic risk factors 3.