![]() <2,300 mg or <1,500 mg for those with high blood pressure Less added salt use of herbs and spices encouraged ![]() <15% of calories (290 calories) from sugars, solid fats, added refined starches, and alcohol <13% of calories (260 calories) from sugars, solid fats, added refined starches, and alcohol ![]() 6 1/2 oz-eq/day (whole grains ≥ 3 1/2 oz-eq/day)Ģ–3 servings/day (specifies low-fat dairy)ĥ oz-eq/week nuts, seeds, and soy 1 1/2 c-eq/ week (legumes)ģ c-eq/week legumes 14 oz-eq/week (seeds, nuts, and soy)ġ/2 cup cooked legumes (dried beans or peas)Ģ7 g (2 Tbsp)/day extra-virgin olive oil preferred as principle source of fatĦ 1/2 oz-eq/day fish/seafood 15 oz-eq/week meat, poultry, and eggs 26 oz-eq/week ![]()
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