Create your own awesome maps

Even on the go

with our free apps for iPhone, iPad and Android

Get Started

Already have an account?
Log In

Canada's Food Guide! by Mind Map: Canada
0.0 stars - reviews range from 0 to 5

Canada's Food Guide!

Milk and Alternatives

Male

Servings Per Day, Ages 14-18, 3-4, Ages 19-50, 2, Ages 50 and above, 3

Yogurt 175 g (¾ cup), Select lower fat milk alternatives.

Female

Servings Per Day, Ages 14-18, 3-4, Ages 19-50, 2, Ages 50-51, 3

Cheese 50 g (1 ½ oz.), Have 500 mL (2 cups) of milk every day for adequate vitamin D.

Boys and Girls (Younger Years)

Servings Per Day, Ages 2-3, 2, Ages 4-8, 2, Ages 9-13, 3-4

Milk or powered milk (reconstituted) 250 mL (1 cup)e, Drink skim, 1%, or 2% milk each day.

Grains!

Female

Servings per day, Ages 14-18, 6, Ages 19-50, 6-7, Ages 51 and above, 6

Cereal Cold: 30 g Hot: 175 mL (¾ cup), Make at least half of your grain products whole grain each day.New node

Male

Servings Per day, Ages 14-18, 7, Ages 19-50, 8, Ages 51 and above, 7

Bread 1 slice (35 g), Choose grain products that are lower in fat, sugar or salt

Girls and boys (Younger years)

Bagel ½ bagel (45 g), Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.

Servings per Day, Ages 2-3, 3, Ages 4-8, 4, Ages 9-13, 6

Vegetables and fruits!

Male

Serving Per Day, Ages 14-18, Ages 19-50, Ages 51 and Above

Leafy vegetables 250 mL (1 cup), Eat at least one dark green and one orange vegetable each day.

Female

Serving Per Day, Ages 14-18, Ages 19-50, Ages 51 above

Fresh, frozen or canned fruits 1 fruit or 125 mL (½ cup), o for dark green vegetables such as broccoli, romaine lettuce and spinach.

Boys and Girls (Younger Years)

Serving Per Day, Ages 2-3, Ages 4-8, Ages 9-13

100% Juice 125 mL (½ cup), Choose vegetables and fruit prepared with little or no added fat, sugar or salt.

Meat and Alternatives

Male

Servings Per Day, Ages 14-18, 3, Ages 19-50, 3, Ages 51 and above, 3

Cooked fish, shellfish, poultry, lean meat 75 g (2 ½ oz.)/125 mL (½ cup), Select lean meat and alternatives prepared with little or no added fat or salt.

Female

Servings Per Day, Ages 14-18, 2, Ages 19-50, 2, New node, 2

Tofu 150 g or 175 mL (¾ cup), Eat at least two Food Guide Servings of fish each week. *

Boys and Girls (younger years)

Servings Per Day, Ages 2-3, 1, Ages 4-8, 1, Ages 9-13, 1-2

Shelled nuts and seeds 60 mL (¼ cup), Have meat alternatives such as beans, lentils and tofu often.