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National Heart, Lung, and Blood Institute that revealed the importance of lowering your daily sodium intake. Did you know that the average American diet includes up to 7,, mg of sodium a day? And most of this sodium comes from processed foods and meals eaten on the go. To provide you with power minerals, the DASH diet is high in fruits, vegetables, and whole grains. You can also enjoy beans, nuts and low-fat dairy to supply lean protein. The DASH diet meal plan is designed to approximate 2, calories per day. The number of servings may vary according to your age, gender, weight, and activity level. Here are common serving sizes.