Health Canada

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My Food Guide
My Recommended Food Guide Servings per day My

Name:

Numbers
Girl aged 14 to 18

My

Examples

Each example represents 1 Food Guide Serving

Vegetables and Fruit

7
Bok choy, 125 mL, cup cooked Broccoli, 125 mL, cup Berries, 125 mL, cup Grapefruit, fruit Grapes, 20 fruits Guava, 125 mL, cup, 1 fruit

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.

Grain Products

6
Whole grain Whole grain Cereal, cold, bagel, bagel, 45 bread, 1 slice, 35 g 30 g g

Make at least half of your grain products whole grain each day. Choose grain products that are lower in fat, sugar or salt.

Pasta/noodles, 125 mL, cup cooked

Baguette, French, 1 slice, 35 g

Naan, naan, 35 g

Milk and Alternatives

Drink skim, 1% or 2% milk each day. Select lower fat milk alternatives.

3-4
Milk, 1%, 2%, skim, 250 mL, 1 cup

Milk, chocolate, 250 mL, 1 cup

Milk, whole, 250 mL, 1 cup

Cheese, cottage, Yogurt, 250 ml, 1 cup 175 g, cup

Yogurt drink, 200 mL

Meat and Alternatives

2
Eggs, 2 Tofu, 150 g, 175 mL, cup Beef, 75 g (2 oz ) / 125 mL ( cup) Chicken, 75 g (2 oz ) / 125 mL ( cup) Duck, 75 g (2 oz ) / 125 mL ( cup) Lamb, 75 g (2 oz ) / 125 mL ( cup)

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.

Build at least 90 minutes of physical activity into your day everyday

Use with Canada's Food Guide

Here are the examples you chose:

Badminton Ultimate Frisbee Basketball Volleyball Tai Chi Walking

www.healthcanada.gc.ca/foodguide