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Canada x27 s food guide 2013

Recommended Number of Food Guide Servings per Day Age in Years Sex Children - - - Girls and Boys Teens Adults - - Females Males Females Males Females Males Vegetables and Fruit - - What is One Food Guide Serving Look at the examples below Fresh frozen or canned vegetables mL ? cup Leafy vegetables Cooked mL ? cup Raw mL cup Fresh frozen or canned fruits fruit or mL ? cup Juice mL ? cup Grain Products - Bread slice g Bagel ? bagel g Flat breads Cooked rice ? pita or ? tortilla g bulgur or quinoa mL ? cup Cereal Cold g Hot mL ? cup Cooked pasta or couscous mL ? cup Milk and Alternatives - - - Meat and Alternatives - 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 diabetes heart disease certain types of cancer and osteoporosis ? Contribute to your overall health and vitality Milk or powdered milk reconstituted mL cup Canned milk evaporated mL ? cup Forti ?ed soy beverage mL cup Yogurt g ? cup Ke ?r g ? cup Cheese g ? oz Cooked ?sh shell ?sh Cooked legumes poultry lean meat mL ? cup g ? oz mL ? cup Tofu g or mL ? cup Eggs eggs Peanut or nut butters mL Tbsp Shelled nuts and seeds mL ? cup Oils and Fats ? I nclude a small amount ?? to mL to 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 Make each Food Guide Serving count ? wherever you are ?? at home at school at work or when eating out E at at least one dark green and one orange vegetable each day ? Go for dark green vegetables such as broccoli romaine lettuce and spinach ? Go for orange vegetables such as carrots sweet potatoes and winter squash Choose vegetables and fruit prepared with little or no added fat sugar or salt ? Enjoy vegetables steamed baked or stir-fried instead of deep-fried Have vegetables and fruit more often than juice 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 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