What’s on Your Plate? - 1,200 calories a day - DASH eating plan worksheet

Sep 27, 2026

Uploaded by Franzy

A daily worksheet for comparing current food habits to the DASH eating plan on a 1–2 day basis. It guides users to record all food and drink amounts, calculate calories and sodium, and track servings by checking recommended circles in DASH food groups. The document summarizes daily targets (1,200 calories and sodium between 1,500 and 2,300 mg) and provides step-by-step DASH guidance with example serving sizes for grains, vegetables, fruits, dairy, lean meats, fats and oils, nuts and legumes, and sweets with added sugars.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages6

Reading Time15 min

AccessFree to download

How to use the worksheet

Compare habits to DASH over 1–2 days

Daily targets and sodium limits

Recommended DASH servings

Food group serving frequency

Example serving sizes by food group

Following the DASH Eating Plan for 1,200 calories per day

What’s on Your Plate? 1,200 calories a day Learn how your current food habits compare with the DASH eating plan by using this worksheet for 1—2 days. List the food amounts, calories, and sodium for all you eat and drink on a given day. Track your servings by checking off the corresponding number of circles. To find your specific daily calorie needs, use the Body Weight Planner ([niddk.nih.gov/bwp](niddk.nih.gov/bwp)). Find the information about calories and the amount of sodium in foods on nutrition facts labels, mobile applications, or online. BREAKFAST CALORIES SODIUM (MG) LUNCH DINNER SNACKS Total your numbers. Your daily targets are 1,200 calories and a sodium level between 1,500 and 2,300 milligrams. If you miss your targets, see A Week With DASH for menu ideas to get closer to your goals. TOTAL TOTAL CALORIES SODIUM (MG) |
TODAY’S DATE
/ /

DAILY SERVINGS
These are the recommended servings in the DASH eating plan food groups.
Fill in the number of servings that match the food item you’ve listed.
See how what you eat compares to the DASH eating plan.
Grains (mostly whole grains)
4—5 servings per day
| | --- | | Vegetables
3—4 servings per day
| | Fruits
3—4 servings per day
| | Dairy (fat-free/low-fat)
2—3 servings per day
| | Lean Meats, Fish, and Poultry 3 servings or less per day
| | Fats and Oils
1 servings per day
| | Nuts, Seeds, and Legumes 3 servings per week
| | Sweets and Added Sugars
3 servings or less per week
| The DASH Eating Plan is a heart healthy approach that has been scientifically proven to lower blood pressure and have other health benefits. To learn more, [go to ](go to www.nhlbi.nih.gov/DASH)[www.nhlbi.nih.gov/DASH](go to www.nhlbi.nih.gov/DASH). 1 Following the DASH Eating Plan FOR 1,200 CALORIES PER DAY Grains |
4—5 SERVINGS PER DAY | | --- | | Sources of fiber and magnesium | | SERVING SIZE
1 slice bread
1 oz dry cereal ½ cup cooked rice, pasta, or cereal | EXAMPLES Oatmeal, grits, brown rice, unsalted pretzelsand popcorn, whole grain cereal, whole wheat bread, rolls, pasta, English muffin, pita bread, bagel Lean Meats, Fish, Poultry, and Eggs |
3 SERVINGS OR LESS PER DAY | | --- | | Sources of protein and magnesium | | SERVING SIZE
1 oz cooked meats, fish, or poultry
1 egg | EXAMPLES Chicken or turkey without skin; salmon, tuna, trout; lean cuts of beef, pork, and lamb Vegetables |
3—4 SERVINGS PER DAY | | --- | | Sources of potassium, magnesium, and fiber | | SERVING SIZE
1 cup raw leafy vegetable
½ cup cut-up raw or cooked vegetable ½ cup vegetable juice | EXAMPLES Broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes Fats and Oils |
1 SERVING PER DAY | | --- | | Sources of energy and vitamin E | | SERVING SIZE
1 tsp soft margarine
1 tsp vegetable oil
1 tbsp mayonnaise
2 tbsp salad dressing | EXAMPLES Soft margarine, vegetable oil (such as canola, corn, olive, or safflower), low-fat mayonnaise, light salad dressing Fruits 3—4 SERVINGS PER DAY Sources of potassium, magnesium, and fiber SERVING SIZE 1 medium fruit ¼ cup dried fruit (unsweetened) ½ cup fresh, frozen, or canned fruit, or fruit juice EXAMPLES Apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines Nuts, Seeds, and Legumes |
3 SERVINGS PER WEEK | | --- | | Sources of energy, magnesium, protein, and fiber | | SERVING SIZE
⅓ cup or 1 ½ oz nuts (unsalted)
2 tbsp peanut butter
2 tbsp or ½ oz seeds ½ cup cooked legumes (dry beans and peas) | EXAMPLES Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas Dairy |
2—3 SERVINGS PER DAY | | --- | | Sources of calcium and protein | | SERVING SIZE

FAQs

How long should the worksheet be used to compare eating habits to DASH?

Use the worksheet for 1–2 days to compare current food habits with the DASH eating plan.

What daily targets does the worksheet set for calories and sodium?

The daily targets are 1,200 calories and a sodium range between 1,500 and 2,300 milligrams.

What information should be recorded for each day’s meals and snacks?

List the food amounts and track calories and sodium for everything eaten and drunk during the day.

Sep 27, 2026

Uploaded by Franzy