FOOD GROUP
(servings per day) |
1 SERVING
(examples) |
HEALTHY TIPS |
Grain Products
(Gluten-free = GF)
5-12 Servings |
- 1 slice GF bread
- 1 GF muffin or bun
- 30 g cold GF cereal
- 3/4 cup (175 mL) hot GF cereal (e.g., cream of buckwheat, cornmeal, cream of brown or white rice)
- 1/2 cup (125 mL) GF pasta
- 1/2 cup (125 mL) rice
|
Choose gluten-free whole grain and enriched products more often.
* Note: In Canada most GF breads and flours are low in fibre and not enriched with iron and B vitamins. |
Vegetables and Fruits
5-10 Servings |
- 1 medium-sized vegetable or fruit
- 1/2 cup (125 mL) fresh, frozen or canned vegetables or fruit
- 1 cup (250 mL) salad
- 1/2 cup (125 mL) juice
|
Choose dark green/orange vegetables and fruit more often (e.g., broccoli, carrot, spinach, squash, sweet potato, apricot, cantaloupe, orange). |
Milk Products
2-3 Servings (children 4-9 yrs)
3-4 Servings (youth 10-16 yrs)
2-4 Servings (adults)
3-4 Servings (pregnant and breast-feeding women) |
- 1 cup (250 mL) milk
- 50 g cheese
- 2 cheese slices
- 3/4 cup (175 mL) yogurt
|
Choose lower-fat milk products more often |
Meat and Alternatives
2-3 servings |
- 50-100 g meat, poultry, or fish
- 1/3-2/3 can, 50-100 g of fish
- 1-2 eggs
- 1/2-1 cup (125-250 mL) legumes (beans, peas, lentils)
- 1/3 cup (100 g) tofu
- 2 tbsp. (30 mL) GF peanut butter
|
Choose leaner meats, poultry and fish as well as dried beans, peas and lentils more often. |
Enjoy a variety of foods from each group every day |
