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Food Guide
Food Guide
Teens
14-18 Females Males 19-50 Females
Adults
51+ Females Males Males
8 7-8 8-10 7
Grain Products
7 6-7 8
1 1-2
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 Canadas 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.
Cooked rice, Flat breads bulgur or quinoa 2 pita or 1 2 tortilla (35 g) 125 mL (12 cup)
Cheese 50 g (1 1 2 oz.)
Cooked fish, shellfish, Cooked legumes poultry, lean meat 175 mL (34 cup) 1 1 75 g (2 2 oz.)/125 mL ( 2 cup)
Eggs 2 eggs
Include 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. 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.
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 Make at least half of your grain products whole grain each day.
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 Have meat alternatives such as beans, lentils and tofu often. 4 Eat at least two Food Guide Servings of fish each week.*
Choose fish such as char, herring, mackerel, salmon, sardines and trout.
4 Select lean meat and alternatives prepared with little or no added fat or salt.
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.
* Health Canada provides advice for limiting exposure to mercury from certain types of fish. Refer to www.healthcanada.gc.ca for the latest information.
Be active
To be active every day is a step towards better health and a healthy body weight.
2 hours of moderate to vigorous It is recommended that adults accumulate at least 2 1 physical activity each week and that children and youth accumulate at least 60 minutes per day. You dont have to do it all at once. Choose a variety of activities spread throughout the week.
Eat well
Another important step towards better health and a healthy body weight is to follow Canadas Food Guide by: Eating the recommended amount and type of food each day. Limiting 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.
Nutrition Facts
Per 0 mL (0 g)
Amount % Daily Value
For more information, interactive tools, or additional copies visit Canadas Food Guide on-line at: www.healthcanada.gc.ca/foodguide
or contact: Publications Health Canada Ottawa, Ontario K1A 0K9 E-Mail: [email protected] Tel.: 1-866-225-0709 Fax: (613) 941-5366 TTY: 1-800-267-1245 galement disponible en franais 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.
Calories 0 Fat 0 g Saturated 0 g + Trans 0 g Cholesterol 0 mg Sodium 0 mg Carbohydrate 0 g Fibre 0 g Sugars 0 g Protein 0 g
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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