Heart-Style Eating Pattern Calculator

DASH Diet Calculator

Estimate how closely your meals resemble a DASH-style eating pattern, with emphasis on fruits, vegetables, whole grains, low-fat dairy, beans, nuts, lean proteins, and lower sodium, sweets, and saturated fat.

Fruits and vegetablesWhole grainsLow-fat dairyLower sodium pattern

Score your pattern

Choose the option that best describes a typical recent week. This educational calculator is not medical advice.

Your score

Score0 / 30
Pattern level—

Quick interpretation

Strong alignment75%+

You already follow many core pattern habits.

Moderate alignment45–74%

Your pattern has a foundation but some gaps.

Low alignment<45%

Start with one practical food habit, not a full overhaul.

What this calculator looks at

What does this DASH Diet Calculator measure?

It estimates alignment with a DASH-style food pattern. DASH is commonly described around vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts, vegetable oils, and lower saturated fat, sweets, and sodium.

DASH score components

The score rewards plant-rich meals, whole grains, low-fat dairy or suitable alternatives, legumes, nuts, and lean proteins. It subtracts indirectly through lower scoring when salty packaged foods, sugary drinks, sweets, and high-saturated-fat foods are frequent.

Important health note

DASH is often discussed in relation to blood pressure, but this calculator does not diagnose blood pressure issues, set sodium targets for your condition, or replace clinician guidance.

Food pattern components

ComponentWhy it matters for this pattern
Vegetables and fruitCore daily food groups in DASH-style eating.
Whole grainsPreferred over refined grains.
Low-fat dairy / alternativesCommon DASH component; use appropriate alternatives if needed.
Lower sodium patternEspecially important for people following clinician-recommended sodium limits.

Example improvement ideas

Vegetables and fruitCore daily food groups in DASH-style eating.
Whole grainsPreferred over refined grains.
Low-fat dairy / alternativesCommon DASH component; use appropriate alternatives if needed.
Lower sodium patternEspecially important for people following clinician-recommended sodium limits.
Important: This calculator is for educational food-pattern reflection only. It does not diagnose, treat, prescribe, estimate disease risk, or replace advice from a qualified clinician or registered dietitian.

Sources used for pattern framing

This page summarizes common public descriptions and research discussions of the diet pattern. Useful background sources include: NHLBI DASH Eating Plan Mayo Clinic DASH servings guide.

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FAQ

Is this a blood pressure calculator?

No. It scores food-pattern habits and does not calculate blood pressure risk.

Does this set my sodium limit?

No. Sodium needs vary; follow professional guidance for medical sodium limits.

Can I use dairy alternatives?

Yes, use suitable alternatives that fit your needs, but the tool only provides a general pattern score.