What’s on Your Plate? - 2,600 Calories a Day - DASH Eating Plan Worksheet

Sep 27, 2026

Uploaded by Sarah

A DASH eating plan worksheet that helps assess daily eating habits against a target of 2,600 calories and sodium between 1,500 and 2,300 milligrams. Users record all foods and drinks for 1–2 days, list calorie and sodium values, and track servings by checking circles. Recommended DASH daily servings are provided across grains, vegetables, fruits, dairy, lean meats and fish, fats and oils, nuts and legumes, and sweets, with serving-size examples to guide logging.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages6

Reading Time15 min

AccessFree to download

Following the DASH Eating Plan

Calorie and sodium tracking targets

Recommended DASH daily servings and serving-size examples

What’s on Your Plate? 2,600 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 2,600 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)
10—11 servings per day | | --- | | | | Vegetables
5—6 servings per day
| | Fruits
5—6 servings per day
| | Dairy (fat-free/low-fat)
3 servings per day
| | Lean Meats, Fish, and Poultry 6 servings or less per day
| | Fats and Oils
3 servings per day
| | Nuts, Seeds, and Legumes 1 serving per day
| | Sweets and Added Sugars 2 servings or less per day
| 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 2,600 CALORIES PER DAY Grains |
10—11 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 |
6 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 |
5—6 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 |
3 SERVINGS 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 5—6 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 |
1 SERVING PER DAY | | --- | | 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 |
3 SERVINGS PER DAY | | --- | | Sources of calcium and protein | | SERVING SIZE
1 cup

FAQs

How long should I use the worksheet to compare my habits to the DASH plan?

Use the worksheet for 1–2 days to compare what you eat and drink with the DASH eating plan.

What are the daily targets for calories and sodium on this worksheet?

The daily targets are 2,600 calories and a sodium level between 1,500 and 2,300 milligrams.

How do I track servings in the DASH eating plan categories?

List each food and drink amount, calories, and sodium, then track servings by checking off the corresponding number of circles for each DASH food group.

Sep 27, 2026

Uploaded by Sarah