Canada's Food Guide is a nutrition guide produced by Health Canada that provides recommendations on healthy eating. It recommends the number of daily servings from four food groups - Vegetables and Fruits, Grain Products, Milk and Alternatives, and Meat and Alternatives - tailored to different age groups and gender. Following the guide can help achieve better overall health, lower disease risk, a healthy weight, and more energy. The guide defines what counts as a serving size for each food group.

1. Eat well with
Canada's Food Guide

2. Eat well with
Canada's Food Guide

3. Eat well with
Canada's Food Guide

4. What & Why
Main Concept
Personal
Recommendation
Click to continue!

5. What is Canada’s Food Guide ?
Nutrition Guide
produced by
Health
Canada

6. What is Canada’s Food Guide ?
1942
1944
1949
1961
1977
1982
1992
Now
Canada's first
food guide
the revised
Food Guide

7. What is Canada’s Food Guide ?
developed for Canadians accessible for all Canadians

8. Better overall
health
Lower risk of
disease
A healthy
body weight
Feeling
and
looking
better
More
energy
Stronger
muscles
and bones
Why use Canada’s Food Guide ?
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9. Main Concept
Before we continue, we need to understand one concept:
Vegetables
and Fruits
Grain Products
Milk and
Alternatives
Meat and
Alternatives
Click down below to see what does it mean for different food categories:
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10. food guide serving
vegetables and fruits
or
Fresh, frozen or canned
vegetables
125 mL (1⁄2 cup)
or
Leafy vegetables
Cooked: 125 mL (1⁄2 cup)
Raw: 250 mL (1 cup)
or
Fresh, frozen or
canned fruits
1 fruit or 125 mL (1⁄2 cup)
100% Juice
125 mL (1⁄2 cup)

11. food guide serving
grain products
Bread
1 slice (35g)
Bagel
1⁄2 bagel (45 g)
Flat bread
1⁄2 pita or 1⁄2 tortilla (35
g)
Cooked rice,
bulgur or quinoa 125 mL
(1⁄2 cup)
Cereal
Cold: 30 g
Hot: 175 mL (3⁄4 cup)
Cooked pasta or couscous
125 mL (1⁄2 cup)

12. food guide serving
milk and alternatives
Milk or
powdered
milk
250 mL (1
cup)
Canned milk
125 mL (1⁄2
cup)
Fortified soy
beverage
250 mL (1
cup)
Yogurt
175g (3⁄4
cup)
Kefir
175g (3⁄4
cup)
Cheese
50 g (1 1⁄2
oz.)

13. food guide serving
meat and alternatives
Cooked fish, shellfish,
poultry, lean meat
75 g/125 mL
Cooked legumes
175 mL (3⁄4 cup)
Tofu
150g or 175mL (3⁄4 cup)
Eggs
2 eggs
Peanut or nut butters
30mL (2 Tbsp)
Shelled nuts and seeds
60 mL (1⁄4 cup)

14. Learn about your and your family’s
recommended diet!
Female Male
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15. Choose below:
Children,
2-3 years old
Children,
4-8 years old
Children,
9-13 years old
Teens,
14-18 years old
Adults,
19-50 years old
Adults,
19-50 years old
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16. Recommended Number of Food Guide Servings
per Day
Children
2-3 years old
Vegetables and Fruits
Grain Products
Milk and Alternatives
Meat and Alternatives
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17. Recommended Number of Food Guide Servings
per Day
Children
4-8 years old
Vegetables and Fruits
Grain Products
Milk and Alternatives
Meat and Alternatives
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18. Recommended Number of Food Guide Servings
per Day
Children
9-13 years old
Vegetables and Fruits
Grain Products
Milk and Alternatives
Meat and Alternatives
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19. Recommended Number of Food Guide Servings
per Day
Teens, Males
14-18 years old
Vegetables and Fruits
Grain Products
Milk and Alternatives
Meat and Alternatives
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20. Recommended Number of Food Guide Servings
per Day
Adults, Males
19-50 years old
Vegetables and Fruits
Grain Products
Milk and Alternatives
Meat and Alternatives
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21. Recommended Number of Food Guide Servings
per Day
Adults, Males
51+ years old
Vegetables and Fruits
Grain Products
Milk and Alternatives
Meat and Alternatives
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22. Choose below:
Children,
2-3 years old
Children,
4-8 years old
Children,
9-13 years old
Teens,
14-18 years old
Adults,
19-50 years old
Adults,
19-50 years old
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23. Recommended Number of Food Guide Servings
per Day
Children
2-3 years old
Vegetables and Fruits
Grain Products
Milk and Alternatives
Meat and Alternatives
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24. Recommended Number of Food Guide Servings
per Day
Children
4-8 years old
Vegetables and Fruits
Grain Products
Milk and Alternatives
Meat and Alternatives
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25. Recommended Number of Food Guide Servings
per Day
Children
9-13 years old
Vegetables and Fruits
Grain Products
Milk and Alternatives
Meat and Alternatives
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26. Recommended Number of Food Guide Servings
per Day
Teens, Females
14-18 years old
Vegetables and Fruits
Grain Products
Milk and Alternatives
Meat and Alternatives
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27. Recommended Number of Food Guide Servings
per Day
Adults, Females
19-50 years old
Vegetables and Fruits
Grain Products
Milk and Alternatives
Meat and Alternatives
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28. Recommended Number of Food Guide Servings
per Day
Adults, Females
51+ years old
Vegetables and Fruits
Grain Products
Milk and Alternatives
Meat and Alternatives
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