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My Food Guide
My Recommended Food Guide Servings per day My

Name:

Numbers
Girl aged 9 to 13

My

Examples

Each example represents 1 Food Guide Serving

Vegetables and Fruit

6
Carrots, 125 mL, ½ cup, 1 large Apple, 1 medium Berries, 125 mL, ½ cup Cherries, 20 Fruit juice, 125 mL, ½ cup Grapes, 20 fruits

Eat at least one dark green and one orange vegetable each day. Choose vegetables and fruit prepared with little or no added fat, sugar or salt. Have vegetables and fruit more often than juice.

Grain Products

6
Whole wheat crackers, 30 g

Make at least half of your grain products whole grain each day. Choose grain products that are lower in fat, sugar or salt.

Popcorn, plain, 500 mL, 2 cups

Brown rice, 125 mL, ½ cup cooked

Cereal, cold, 30 g

Rice, white, 125 mL, ½ cup cooked

Waffle, 1 small, 35 g

Milk and Alternatives
Drink skim, 1% or 2% milk each day. Select lower fat milk alternatives.

3-4
Milk, 1%, 2%, skim, 250 mL, 1 cup

Milk, chocolate, 250 mL, 1 cup

Cheese, 50 g, 1 ½ oz

Pudding/custard Yogurt, 125 mL, ½ cup 175 g, ¾ cup

Meat and Alternatives

1
Eggs, 2 Peanut/nut butter, Beef, 30 mL, 2 Tbsp 75 g (2 ½ oz ) / 125 mL (½ cup)
Fish, fresh or frozen, Ham, 75 g (2 ½ oz ) / 125 75 g (2 ½ oz ) / mL (½ cup) 125 mL (½ cup)

Have meat alternatives such as beans, lentils and tofu