According to the Mayo Clinic, that has also publicly endorsed the DASH diet, you are expected to consume at least four servings of fruit and vegetables, six servings of whole grains, two servings of dairy, two servings of fat and oil, and under six servings of lean animal-based proteins.
You also have up to five weekly servings of nuts, seeds and legumes. This is all based on a very comfortable 2,000-calorie-a-day diet.
It goes without saying that you need to also exercise to ensure a calorie deficit, and hence, weight loss. (Yahoo!)