[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-401967-105":59,"doc-detail-401967-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","whats-on-your-plate-2600-calories-a-day-dash-eating-plan-worksheet","What’s on Your Plate? - 2,600 Calories a Day - DASH Eating Plan Worksheet","","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.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/whats-on-your-plate-2600-calories-a-day-dash-eating-plan-worksheet/401967/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/whats-on-your-plate-2600-calories-a-day-dash-eating-plan-worksheet/401967.png","ImageObject",300,407,{"name":92,"@type":93},"Sarah ","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-11-03","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":52},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"How long should I use the worksheet to compare my habits to the DASH plan?","Question",{"text":112,"@type":113},"Use the worksheet for 1–2 days to compare what you eat and drink with the DASH eating plan.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"What are the daily targets for calories and sodium on this worksheet?",{"text":117,"@type":113},"The daily targets are 2,600 calories and a sodium level between 1,500 and 2,300 milligrams.",{"name":119,"@type":110,"acceptedAnswer":120},"How do I track servings in the DASH eating plan categories?",{"text":121,"@type":113},"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.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},401967,1790600245,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":52,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":29,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":144,"preview_page_count":4},962085320529,"https://ap-avatar.wpscdn.com/davatar_9964176cb1d06d4a9deccf72a44ae3dc","What’s on Your Plate?  \n2,600 calories a day  \nLearn 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.  \nTo 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.  \nBREAKFAST CALORIES SODIUM (MG)  \nLUNCH  \nDINNER  \nSNACKS  \nTotal 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.  \nTOTAL TOTAL  \nCALORIES SODIUM (MG)  \n\n| \u003Cbr>TODAY’S DATE\u003Cbr>/ /\u003Cbr>\u003Cbr>DAILY SERVINGS\u003Cbr>These are the recommended servings in the DASH eating plan food groups.\u003Cbr>Fill in the number of servings that match the food item you’ve listed.\u003Cbr>See how what you eat compares to the DASH eating plan.\u003Cbr>Grains (mostly whole grains)\u003Cbr>10—11 servings per day  |\n| --- |\n| |\n| Vegetables\u003Cbr>5—6 servings per day\u003Cbr>|\n| Fruits\u003Cbr>5—6 servings per day\u003Cbr>|\n| Dairy (fat-free/low-fat)\u003Cbr>3 servings per day\u003Cbr>|\n| Lean Meats, Fish, and Poultry 6 servings or less per day\u003Cbr>|\n| Fats and Oils\u003Cbr>3 servings per day\u003Cbr>|\n| Nuts, Seeds, and Legumes 1 serving per day\u003Cbr>|\n| Sweets and Added Sugars 2 servings or less per day\u003Cbr>|\n\nThe 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).  \n1  \nFollowing the DASH Eating Plan  \nFOR 2,600 CALORIES PER DAY  \nGrains  \n\n| \u003Cbr>10—11 SERVINGS PER DAY |\n| --- |\n| Sources of fiber and magnesium |\n| SERVING SIZE\u003Cbr>1 slice bread\u003Cbr>1 oz dry cereal ½ cup cooked rice, pasta, or cereal |\n\nEXAMPLES  \nOatmeal, grits, brown rice, unsalted pretzelsand popcorn, whole grain cereal, whole wheat bread, rolls, pasta, English muffin, pita bread, bagel  \nLean Meats, Fish, Poultry, and Eggs  \n\n| \u003Cbr>6 SERVINGS OR LESS PER DAY |\n| --- |\n| Sources of protein and magnesium |\n| SERVING SIZE\u003Cbr>1 oz cooked meats, fish, or poultry\u003Cbr>1 egg |\n\nEXAMPLES  \nChicken or turkey without skin; salmon, tuna, trout; lean cuts of beef, pork, and lamb  \nVegetables  \n\n| \u003Cbr>5—6 SERVINGS PER DAY |\n| --- |\n| Sources of potassium, magnesium, and fiber |\n| SERVING SIZE\u003Cbr>1 cup raw leafy vegetable\u003Cbr>½ cup cut-up raw or cooked vegetable ½ cup vegetable juice |\n\nEXAMPLES  \nBroccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes  \nFats and Oils  \n\n| \u003Cbr>3 SERVINGS PER DAY |\n| --- |\n| Sources of energy and vitamin E |\n| SERVING SIZE\u003Cbr>1 tsp soft margarine\u003Cbr>1 tsp vegetable oil\u003Cbr>1 tbsp mayonnaise\u003Cbr>2 tbsp salad dressing |\n\nEXAMPLES  \nSoft margarine, vegetable oil (such as canola, corn, olive, or safflower), low-fat mayonnaise, light salad dressing  \nFruits  \n5—6 SERVINGS PER DAY  \nSources of potassium, magnesium, and fiber  \nSERVING SIZE  \n1 medium fruit ¼ cup dried fruit (unsweetened)  \n½ cup fresh, frozen, or canned fruit, or fruit juice  \nEXAMPLES  \nApples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines  \nNuts, Seeds, and Legumes  \n\n| \u003Cbr>1 SERVING PER DAY |\n| --- |\n| Sources of energy, magnesium, protein, and fiber |\n| SERVING SIZE\u003Cbr>⅓ cup or 1 ½ oz nuts (unsalted)\u003Cbr>2 tbsp peanut butter\u003Cbr>2 tbsp or ½ oz seeds ½ cup cooked legumes (dry beans and peas) |\n\nEXAMPLES  \nAlmonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas  \nDairy  \n\n| \u003Cbr>3 SERVINGS PER DAY |\n| --- |\n| Sources of calcium and protein |\n| SERVING SIZE\u003Cbr>1 cup","cbCaiadnghhX0ZC5","https://ap.wps.com/l/cbCaiadnghhX0ZC5","pdf",2706397,"English","# Following the DASH Eating Plan\n## Calorie and sodium tracking targets\n## Recommended DASH daily servings and serving-size examples","[{\"question\":\"How long should I use the worksheet to compare my habits to the DASH plan?\",\"answer\":\"Use the worksheet for 1–2 days to compare what you eat and drink with the DASH eating plan.\"},{\"question\":\"What are the daily targets for calories and sodium on this worksheet?\",\"answer\":\"The daily targets are 2,600 calories and a sodium level between 1,500 and 2,300 milligrams.\"},{\"question\":\"How do I track servings in the DASH eating plan categories?\",\"answer\":\"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.\"}]","What’s on Your Plate? - 2,600 Calories a Day - DASH Eating Plan Worksheet | PDF",1790525701,15]