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The Canadian Food Guide of Death. How Sad.

In:

Submitted By TheDominator2539
Words 1656
Pages 7
Canada’s Food Guide

Eating Well with

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

Teens
14-18 Females Males 19-50 Females

Adults
51+ Females Males Males

Vegetables and Fruit

4

5

6

7

8 7-8 8-10 7

7

Grain Products

3

4

6

6

7 6-7 8

6

7

Milk and Alternatives

2

2 3-4 3-4 3-4 2

2

3

3

Meat and Alternatives

1

1 1-2

2

3

2

3

2

3

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.

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

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

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

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

100% Juice 125 mL (1⁄2 cup)

Bread 1 slice (35g)

1

Bagel ⁄2 bagel (45 g)

1

Cooked rice, Flat breads ⁄2 pita or 1⁄ tortilla (35 g) bulgur or quinoa 2 125 mL (1⁄2 cup)

Cereal Cold: 30 g Hot: 175 mL (3⁄ cup) 4

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

Milk or powdered milk (reconstituted) 250 mL (1 cup)

Canned milk (evaporated) 125 mL (1⁄ cup) 2

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

Cooked fish, shellfish, Cooked legumes poultry, lean meat 175 mL (3⁄4 cup) 1 1 75 g (2 ⁄2 oz.)/125 mL ( ⁄ cup) 2

Tofu 150 g or 4 175 mL (3⁄ cup)

Eggs 2 eggs

Peanut or nut butters 30 mL (2 Tbsp)

Shelled nuts and seeds 60 mL (1⁄4

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