Canada’s Food Guide
Eating Well with
Recommended Number of Food Guide Servings per Day
Age in Years Sex 2-3 4-8 Girls and Boys 9-13
14-18 Females Males 19-50 Females
51+ Females Males Males
Vegetables and Fruit
8 7-8 8-10 7
7 6-7 8
Milk and Alternatives
2 3-4 3-4 3-4 2
Meat and Alternatives
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: • ...view middle of the document...
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 and shortening.
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.
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
4Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
• 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
• 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.
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
• Have 500 mL (2 cups) of milk every day for adequate vitamin D. • Drink fortified soy beverages if you do not drink milk.
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 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.
Enjoy a variety of foods from the four food groups.
Satisfy your thirst with water!
Drink water regularly. It’s a calorie-free way to quench your thirst. Drink more water in hot weather or when you are very active.
* Health Canada provides advice for limiting exposure to mercury from certain types of fish. Refer to www.healthcanada.gc.ca for the latest information.
Advice for different ages and stages…
Following Canada’s Food Guide helps children grow and thrive. Young children have small appetites and need calories for growth and development. • Serve small nutritious meals and snacks each day. • Do not restrict nutritious foods because of their fat content. Offer a variety of foods from the four food groups. • Most of all... be a good role model.
Women of childbearing age
All women who could become pregnant and those who are pregnant or breastfeeding need a...