Whole grains, fruits, vegetables and low or non-fat dairy products are staples in the DASH diet, according to WebMD. Meat is acceptable in the DASH diet, as long as it is lean. Ideal meat sources include skinless poultry and fish.
Some common whole grains eaten by those who follow the DASH diet include whole-wheat pasta, popcorn, brown rice and cereal, notes WebMD. Eating fiber-rich foods is helpful because fiber makes the stomach feel full for longer than with other foods. Four or five servings of vegetables and four or five servings of fruit daily is ideal. People who follow the DASH diet should eat three servings of low-fat or non-fat dairy products daily, such as skim or 1 percent milk, buttermilk or low-fat cheese or yogurt.
The DASH diet recommends eating six or less servings of lean meat each day, states WebMD. An average serving of lean meat for one meal is 3 ounces. Seeds and nuts are acceptable snacks for people following the DASH diet. An average serving of nuts is 1/3 cup, which can be eaten up to five times per week. The DASH diet involves substituting butter for olive or canola oil. It is important to eat foods that are rich in potassium, such as bananas, potatoes or sweet potatoes.