Recommended Number of Food Guide Servings per Day
Children
Age in Years Sex 2-3 4-8 Girls and Boys 9-13

What is One Food Guide Serving?
Look at the examples below.

Make each Food Guide Serving count…
• Go for dark green vegetables such as broccoli, romaine lettuce and spinach. • Go for orange vegetables such as carrots, sweet potatoes and winter squash.

Teens
14-18 Females Males 19-50 Females

Adults
51+ Females Males Males

wherever you are – at home, at school, at work or when eating out!
4at at least one dark green and one orange vegetable each day. E

Vegetables and Fruit

4Choose vegetables and fruit prepared with little or no added fat, sugar or salt.

4

5

6

7

8 7-8 8-10 7

7

Fresh, frozen or canned vegetables 125 mL (1⁄2 cup)

Leafy vegetables Cooked: 125 mL (1⁄ cup) 2 Raw: 250 mL (1 cup)

Fresh, frozen or canned fruits 1 fruit or 125 mL (1⁄2 cup)

100% Juice 125 mL (1⁄ cup) 2

• Enjoy vegetables steamed, baked or stir-fried instead of deep-fried.

4Have vegetables and fruit more often than juice. 4 ake at least half of your grain products whole grain each day. M

Grain Products

• Eat a variety of whole grains such as barley, brown rice, oats, quinoa and wild rice. • Enjoy whole grain breads, oatmeal or whole wheat pasta.

3

4

6

6

7 6-7 8

6

7
Bread 1 slice (35g) Bagel 1 ⁄ bagel (45 g) 2 Cooked rice, Flat breads 1 ⁄ pita or 1⁄2 tortilla (35 g) bulgur or quinoa 2 2 125 mL (1⁄ cup) Cereal Cold: 30 g Hot: 175 mL (3⁄ cup) 4 Cooked pasta or couscous 2 125 mL (1⁄ cup)

4 hoose grain products that are lower in fat, sugar or salt. C
• Compare the Nutrition Facts table on labels to make wise choices. • Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.

4 rink skim, 1%, or 2% milk each day. D

Milk and Alternatives

• Have 500 mL (2 cups) of milk every day for adequate vitamin D. • Drink fortified soy beverages if you do not drink milk.

2

2 3-4 3-4 3-4 2

2

3

3
Milk or powdered milk (reconstituted) 250 mL (1 cup) Canned milk (evaporated) 125 mL (1⁄2 cup) Fortified soy beverage 250 mL (1 cup) Yogurt 175 g (3⁄4 cup) Kefir 175 g (3⁄4 cup) Cheese 50 g (1 1⁄ oz.) 2

4elect lower fat milk alternatives. S
• Compare the Nutrition Facts table on yogurts or cheeses to make wise choices.

4 ave meat alternatives such as beans, lentils and tofu often. H

Meat and Alternatives

1

1 1-2

2

3

2

3

2

3
Cooked fish, shellfish, Cooked legumes poultry, lean meat 175 mL (3⁄4 cup) 1 1 75 g (2 ⁄ oz.)/125 mL ( ⁄2 cup) 2 Tofu 150 g or 175 mL (3⁄4 cup) Eggs 2 eggs Peanut or nut butters 30 mL (2 Tbsp) Shelled nuts and seeds 60 mL (1⁄ cup) 4

4at at least two Food Guide Servings of fish each week.* E
• Choose fish such as char, herring, mackerel, salmon, sardines and trout.

4elect lean meat and alternatives prepared with little or no added fat or salt. S
• Trim the visible fat from meats. Remove the skin on poultry. • Use cooking methods such as roasting, baking or poaching that require little or no added fat. • If you eat luncheon meats, sausages or prepackaged meats, choose those lower in salt (sodium) and fat.

The chart above shows how many Food Guide Servings you need from each of the four food groups every day. Having the amount and type of food recommended and following the tips in Canada’s Food Guide will help: • Meet your needs for vitamins, minerals and other nutrients. • Reduce your risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis. • Contribute to your overall health and vitality.

Oils and Fats

• Include a small amount – 30 to 45 mL (2 to 3 Tbsp) – of unsaturated fat each day. This includes oil used for cooking, salad dressings, margarine and mayonnaise. • Use vegetable oils such as canola, olive and soybean. • Choose soft margarines that are low in saturated and trans fats. • Limit butter, hard margarine, lard