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safety... our priority.
Votre santé et votre
sécurité... notre priorité.
Health
Canada
Santé
Canada
My Food Guide
My Recommended Food Guide Servings per day
Name:
My Numbers
Girl aged 14 to 18
My Examples
Each example represents 1 Food Guide Serving
7
Eat at least one dark green and one orange vegetable each day.
Choose vegetables and fruit prepared with little or no added fat, sugar
or salt.
Have vegetables and fruit more often than juice.
6
Make at least half of your grain products whole grain each day.
Choose grain products that are lower in fat, sugar or salt.
3-4
2
Vegetables & Fruit
Grain Products
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.
Asparagus
125 mL, ½ cup, 6
spears
Sweet potato
125 mL, ½ cup
Cucumber
125 mL, ½ cup
Honeydew
125 mL, ½ cup
Pear
1 medium
Tomato sauce
125 mL, ½ cup
Bread, whole grain
1 slice, 35 g
Rice, brown
125 mL, ½ cup
cooked
Tortilla, whole wheat
½ piece, 35 g
Bread, white
1 slice, 35 g
Naan
¼ naan, 35 g
Tortilla, corn
½ piece, 35 g
Milk, 1%, 2%, skim
250 mL, 1 cup
Milk, chocolate
250 mL, 1 cup
Milk, lactose reduced
250 mL, 1 cup
Cheese, block
(cheddar,
Mozzarella, Swiss,
feta)
50 g, 1 ½ oz
Pudding/custard
(made with milk)
125 mL, ½ cup
Yogurt (plain and
flavoured)
175 g, ¾ cup
Eggs
2
Peanut butter or nut
butters
30 mL, 2 Tbsp
Beef
75 g (2 ½ oz) / 125
mL (½ cup)
Chicken
75 g (2 ½ oz) / 125
mL (½ cup)
Ham
75 g (2 ½ oz) / 125
mL (½ cup)
Turkey
75 g (2 ½ oz) / 125
mL (½ cup)
Here are the
examples you chose: Badminton Cycling Dancing Jogging Running Yoga
Accumulate at least 60 minutes of moderate to vigorous physical activity everyday.
For more information,
visit Canada’s Food Guide on-line at:
www.healthycanadians.gc.ca/foodguide
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