Canada's Food Guide
The following is a rundown of Canada's Food Guide that provides the suggested servings a day for the four main food groups. In order to receive adequate nutrients, it is important to eat a variety of foods within each food category. To reduce the risk of coronary diseases, the food guide suggests that your diet should minimize meat products and be composed mainly of whole grains, vegetables, and fruit.
Vegetables & Fruit
Age |
2-3 |
4-8 |
9-13 |
14-18 |
19-50 |
51+ |
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Sex |
Boys and Girls |
Female |
Male |
Female |
Male |
Female |
Male |
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Daily Servings |
4 |
5 |
6 |
7 |
8 |
7-8 |
8-10 |
7 |
7 |
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Sample Serving |
125 mL or ½ cup canned vegetables | Leafy veggies: Cooked: ½ cup Raw: 1 cup |
Canned fruit 1 fruit or 125 mL or ½ cup |
100% juice: 125 mL or ½ cup | ||||||||
Nutrients |
Vitamin A and Vitamin C |
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Grain Products
Age |
2-3 |
4-8 |
9-13 |
14-18 |
19-50 |
51+ |
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Sex |
Boys and Girls |
Female |
Male |
Female |
Male |
Female |
Male |
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Daily Servings |
| 4 |
6 |
6 |
7 |
6-7 |
8 |
6 |
7 |
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Sample Serving |
1 bread slice or ½ bagel | ½ pita or 1 tortilla |
½ cup cooked rice, bulgur, or quinoa |
¾ cup cereal, ½ cup cooked pasta or couscous | ||||||||
Nutrients |
Niacin, Iron, Thiamin |
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Milk Products
Age |
2-3 |
4-8 |
9-13 |
14-18 |
19-50 |
51+ |
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Sex |
Boys and Girls |
Female |
Male |
Female |
Male |
Female |
Male |
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Daily Servings |
2 |
2 |
3-4 |
3-4 |
3-4 |
2 |
2 |
3 |
3 |
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Sample Serving |
1 cup milk |
50 g cheese |
¾ cup yogurt or kefir |
1 cup fortified soy beverage |
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Nutrients |
Calcium, Protein, Riboflavin, Zinc, Vitamin B12 |
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Meat & Alternatives
Age |
2-3 |
4-8 |
9-13 |
14-18 |
19-50 |
51+ |
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Sex |
Boys and Girls |
Female |
Male |
Female |
Male |
Female |
Male |
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Daily Servings |
2 |
2 |
3-4 |
3-4 |
3-4 |
2 |
3 |
2 |
3 |
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Sample Serving |
75g of cooked fish, poultry, lean meat |
¾ cup of cooked legumes |
2 eggs ¾ cup tofu |
½ cup nuts/seeds |
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Nutrients |
Proteins, Iron, Riboflavin, Zinc, Vitamin B12 |
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Oils & Fats
- Add in a small amount (ex. 30-45 mL or 2-3 tsp) of unsaturated fat each day to your diet. This includes oil for cooking, salad dressing, margarine, and mayonnaise.
- Seed vegetable oils such as canola, olive and soybean.
- Select soft margarines that are low in saturated and trans fats
- Limit the amount of butter, hard margarine, lard and shortening that you consume.
Click Here to download an official copy of Canada's Food Guide.
