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Canada's Food Guide

Recommended Number of Food Guide Servings per Day

Meat and

Alternatives

Milk and

Alternatives

Grain

Products

Vegetables

and Fruit

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:? M eet your needs for vitamins, minerals and other nutrients.? R educe your risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis.? C ontribute to your overall health and vitality.

Age in Years

Sex

Children

Teens

Adults

2-3

4-89-13

14-1819-5051+Girls and Boys

Females

Males

Females

Males

Females

Males

456787-88-1077

346676-7867

223-43-43-42233

111-2232323

What is One Food Guide Serving?

Look at the examples below.

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

Fresh, frozen or canned fruits

1 fruit or 125 mL (1?

2 cup)

Leafy vegetables

Cooked: 125 mL (1?2 cup) Raw: 250 mL (1 cup)Bagel

1

?2 bagel (45 g)

Flat breads

1

?2 pita or 1

?2 tortilla (35 g)100% Juice 125 mL (1?2 cup)

Cooked pasta or couscous 125 mL (1?2 cup)

Cooked rice, bulgur or quinoa

125 mL (1?2 cup)Cereal

Cold: 30 g

Hot: 175 mL (3?4 cup)Bread

1 slice (35g)

Kefir 175 g (3?4 cup)

Cheese 50 g (1 1?2 oz.)

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)

Tofu

150 g or

175 mL (3?4 cup)

Eggs 2 eggs

Cooked legumes 175 mL (3?4 cup)

Cooked fish, shellfish, poultry, lean meat 75 g (2 1?2 oz.)/125 mL (1

?2 cup)

Oils and Fats

? I nclude 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. ? U se vegetable oils such as canola, olive and soybean. ? C hoose soft margarines that are low in saturated and trans fats.? L imit butter, hard margarine, lard and shortening.

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.

Shelled nuts and seeds 60 mL (1?4 cup)

Peanut or nut butters 30 mL (2 Tbsp)

4 E at at least one dark green and one orange vegetable each day.

G o for dark green vegetables such as broccoli, romaine lettuce and spinach.G o for orange vegetables such as carrots, sweet potatoes and winter squash.

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.

Make each Food Guide Serving count…

wherever you are – at home, at school, at work or when eating out!

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

H ave 500 mL (2 cups) of milk every day for adequate vitamin D.D rink fortified soy beverages if you do not drink milk.

4 S elect lower fat milk alternatives.

Compare the Nutrition Facts table on yogurts or cheeses to make wise choices.

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

4 E at at least two Food Guide Servings of fish each week.*

Choose fish such as char, herring, mackerel, salmon, sardines and trout.

4 S elect lean meat and alternatives prepared with little or no added fat or salt.

T rim the visible fat from meats. Remove the skin on poultry.

U se cooking methods such as roasting, baking or poaching that require little or no added fat.

I f you eat luncheon meats, sausages or prepackaged meats, choose those lower in salt (sodium) and fat.

4 M ake at least half of your grain products whole grain each day.

E at a variety of whole grains such as barley, brown rice, oats, quinoa and wild rice. E njoy whole grain breads, oatmeal or whole wheat pasta.

4 C hoose grain products that are lower in fat, sugar or salt.

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.

* 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…

Here is an example:

Vegetable and beef stir-fry with rice, a glass of milk and an apple for dessert

250 mL (1 cup) mixed broccoli, carrot and sweet red pepper

= 2 Vegetables and Fruit Food Guide Servings 75 g (2 1?2 oz.) lean beef = 1 Meat and Alternatives Food Guide Serving 250 mL (1 cup) brown rice = 2 Grain Products Food Guide Servings 5 mL (1 tsp) canola oil =part of your Oils and Fats intake for the day 250 mL (1 cup) 1% milk

= 1 Milk and Alternatives Food Guide Serving 1 apple

=

1 Vegetables and Fruit Food Guide Serving

Following Canada’s Food Guide helps children grow and thrive.

Young children have small appetites and need calories for growth and development.

? S erve small nutritious meals and snacks each day.

? D o not restrict nutritious foods because of their fat content. Offer a variety of foods from the four food groups.? M ost of all... be a good role model.

All women who could become pregnant and those who are pregnant or breastfeeding need a multivitamin containing folic acid every day. Pregnant women need to ensure that their multivitamin also contains iron . A health care professional can help you find the multivitamin that’s right for you.Pregnant and breastfeeding women need more calories. Include an extra 2 to 3 Food Guide Servings each day.

Here are two examples:

? H ave fruit and yogurt for a snack, or ? H ave an extra slice of toast at breakfast and an extra glass of milk at supper.

The need for vitamin D increases after the age of 50.

In addition to following Canada’s Food Guide , everyone over the age of 50 should take a daily vitamin D supplement of 10 μg (400 IU).

How do I count Food Guide Servings in a meal?

Eat well and be active today and every day!

For more information, interactive tools, or additional copies visit Canada’s Food Guide on-line at: www.healthcanada.gc.ca/foodguide

or contact:Publications Health Canada

Ottawa, Ontario K1A 0K9

E-Mail: publications@hc-sc.gc.ca Tel.: 1-866-225-0709Fax: (613) 941-5366 TTY: 1-800-267-1245

également disponible en fran?ais sous le titre :Bien manger avec le Guide alimentaire canadien This publication can be made available on request on diskette, large print, audio-cassette and braille.

The benefits of eating well and being active include:

? Better overall health. ? Feeling and looking better.? Lower risk of disease. ? More energy.

? A healthy body weight.

? Stronger muscles and bones.

Be active

To be active every day is a step towards better health and a healthy body weight. It is recommended that adults accumulate at least 2 1?2 hours of moderate to vigorous physical activity each week and that children and youth accumulate at least 60 minutes per day. You don’t have to do it all at once. Choose a variety of activities spread throughout the week.

Start slowly and build up.

Eat well

Another important step towards better health and a healthy body weight is to follow Canada’s Food Guide by:

? Eating the recommended amount and type of food each day.

? L imiting foods and beverages high in calories, fat, sugar or salt (sodium) such as cakes and pastries, chocolate and candies, cookies and granola bars, doughnuts and muffins, ice cream and frozen desserts, french fries, potato chips, nachos and other salty snacks, alcohol, fruit flavoured drinks, soft drinks, sports and energy drinks, and sweetened hot or cold drinks.

Read the label

? C ompare the Nutrition Facts table on food labels to choose products that contain less fat, saturated fat, trans fat, sugar and sodium.

? K eep in mind that the calories and nutrients listed are for the amount of food found at the top of the Nutrition Facts table.

Limit trans fat

When a Nutrition Facts table is not available, ask

for nutrition information to choose foods lower in trans and saturated fats.

Take a step today…

3 H ave breakfast every day. It may help control your hunger later in the day.3 W alk wherever you can – get off the bus early, use the stairs.

3 B enefit from eating vegetables and fruit at all meals and as snacks.

3 S pend less time being inactive such as watching TV or playing computer games.3 R equest nutrition information about menu items when eating out to help you make healthier choices.

3 E njoy eating with family and friends!3 T ake time to eat and savour every bite!

? Her Majesty the Queen in Right of Canada, represented by the Minister of Health Canada, 2011. This publication may be reproduced without permission.

No changes permitted. HC Pub.: 4651 Cat.: H164-38/1-2011E-PDF ISBN: 978-1-100-19255-0

Nutrition Facts

Per 0 mL (0 g)

Amount

% Daily Value

Calories 0Fat 0 g

0 % Saturate d 0 g 0 %

+ Trans 0 g

Cholesterol 0 mg Sodium 0 mg 0 %Carbohydrate 0 g 0 % Fibre 0 g 0 %

Sugars 0 g Protein 0 g

Vitamin A 0 % Vitamin C 0 %Calcium 0 % Iron 0 %

Eating Well with

Canada’s Food Guide