Canada's Food Guide!

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Canada's Food Guide! by Mind Map: Canada's Food Guide!

1. Milk and Alternatives

1.1. Male

1.1.1. Servings Per Day

1.1.1.1. Ages 14-18

1.1.1.1.1. 3-4

1.1.1.2. Ages 19-50

1.1.1.2.1. 2

1.1.1.3. Ages 50 and above

1.1.1.3.1. 3

1.1.2. Yogurt 175 g (¾ cup)

1.1.2.1. Select lower fat milk alternatives.

1.2. Female

1.2.1. Servings Per Day

1.2.1.1. Ages 14-18

1.2.1.1.1. 3-4

1.2.1.2. Ages 19-50

1.2.1.2.1. 2

1.2.1.3. Ages 50-51

1.2.1.3.1. 3

1.2.2. Cheese 50 g (1 ½ oz.)

1.2.2.1. Have 500 mL (2 cups) of milk every day for adequate vitamin D.

1.3. Boys and Girls (Younger Years)

1.3.1. Servings Per Day

1.3.1.1. Ages 2-3

1.3.1.1.1. 2

1.3.1.2. Ages 4-8

1.3.1.2.1. 2

1.3.1.3. Ages 9-13

1.3.1.3.1. 3-4

1.3.2. Milk or powered milk (reconstituted) 250 mL (1 cup)e

1.3.2.1. Drink skim, 1%, or 2% milk each day.

2. Grains!

2.1. Female

2.1.1. Servings per day

2.1.1.1. Ages 14-18

2.1.1.1.1. 6

2.1.1.2. Ages 19-50

2.1.1.2.1. 6-7

2.1.1.3. Ages 51 and above

2.1.1.3.1. 6

2.1.2. Cereal Cold: 30 g Hot: 175 mL (¾ cup)

2.1.2.1. Make at least half of your grain products whole grain each day.New node

2.2. Male

2.2.1. Servings Per day

2.2.1.1. Ages 14-18

2.2.1.1.1. 7

2.2.1.2. Ages 19-50

2.2.1.2.1. 8

2.2.1.3. Ages 51 and above

2.2.1.3.1. 7

2.2.2. Bread 1 slice (35 g)

2.2.2.1. Choose grain products that are lower in fat, sugar or salt

2.3. Girls and boys (Younger years)

2.3.1. Bagel ½ bagel (45 g)

2.3.1.1. Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.

2.3.2. Servings per Day

2.3.2.1. Ages 2-3

2.3.2.1.1. 3

2.3.2.2. Ages 4-8

2.3.2.2.1. 4

2.3.2.3. Ages 9-13

2.3.2.3.1. 6

3. Vegetables and fruits!

3.1. Male

3.1.1. Serving Per Day

3.1.1.1. Ages 14-18

3.1.1.2. Ages 19-50

3.1.1.3. Ages 51 and Above

3.1.2. Leafy vegetables 250 mL (1 cup)

3.1.2.1. Eat at least one dark green and one orange vegetable each day.

3.2. Female

3.2.1. Serving Per Day

3.2.1.1. Ages 14-18

3.2.1.2. Ages 19-50

3.2.1.3. Ages 51 above

3.2.2. Fresh, frozen or canned fruits 1 fruit or 125 mL (½ cup)

3.2.2.1. o for dark green vegetables such as broccoli, romaine lettuce and spinach.

3.3. Boys and Girls (Younger Years)

3.3.1. Serving Per Day

3.3.1.1. Ages 2-3

3.3.1.2. Ages 4-8

3.3.1.3. Ages 9-13

3.3.2. 100% Juice 125 mL (½ cup)

3.3.2.1. Choose vegetables and fruit prepared with little or no added fat, sugar or salt.

4. Meat and Alternatives

4.1. Male

4.1.1. Servings Per Day

4.1.1.1. Ages 14-18

4.1.1.1.1. 3

4.1.1.2. Ages 19-50

4.1.1.2.1. 3

4.1.1.3. Ages 51 and above

4.1.1.3.1. 3

4.1.2. Cooked fish, shellfish, poultry, lean meat 75 g (2 ½ oz.)/125 mL (½ cup)

4.1.2.1. Select lean meat and alternatives prepared with little or no added fat or salt.

4.2. Female

4.2.1. Servings Per Day

4.2.1.1. Ages 14-18

4.2.1.1.1. 2

4.2.1.2. Ages 19-50

4.2.1.2.1. 2

4.2.1.3. New node

4.2.1.3.1. 2

4.2.2. Tofu 150 g or 175 mL (¾ cup)

4.2.2.1. Eat at least two Food Guide Servings of fish each week. *

4.3. Boys and Girls (younger years)

4.3.1. Servings Per Day

4.3.1.1. Ages 2-3

4.3.1.1.1. 1

4.3.1.2. Ages 4-8

4.3.1.2.1. 1

4.3.1.3. Ages 9-13

4.3.1.3.1. 1-2

4.3.2. Shelled nuts and seeds 60 mL (¼ cup)

4.3.2.1. Have meat alternatives such as beans, lentils and tofu often.