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My Food Guide
My Recommended Food Guide Servings per day

My Numbers My Examples
Each example represents 1 Food Guide Serving

Vegetables & Fruit

Eat at least one dark green and one orange vegetable each day.
Choose vegetables and fruit prepared with little or no added fat, Edamame (soy Zucchini Apple Avocado Dried fruit Grapefruit
sugar or salt. beans) 125 mL, cup 1 medium fruit 60 mL, cup fruit
Have vegetables and fruit more often than juice. 125 mL, cup

Grain Products
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 Rice, wild Tortilla, whole wheat Waffle

500 mL, 2 cups 125 mL, cup piece, 35 g 1 small, 35 g

cooked

visit Canadas Food Guide on-line at: www.healthycanadians.gc.ca/foodguide

Milk and Alternatives

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

Meat and Alternatives

Have meat alternatives such as beans, lentils and tofu often.
Eat at least two Food Guide Servings of fish each week.
Select lean meat and alternatives prepared with little or no added
fat or salt.

Here are the

examples you chose:

For more information,

Milk, 1%, 2%, skim Cheese, block Cheese, goat Yogurt (plain and
250 mL, 1 cup (cheddar, 50 g, 1 oz flavoured)
Mozzarella, Swiss, 175 g, cup
feta)
50 g, 1 oz

Peanut butter or nut Seeds, shelled Tofu Chicken

butters 60 mL, cup 150 g, 175 mL, 75 g (2 oz) / 125
30 mL, 2 Tbsp cup mL ( cup)

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