Balanced Eating
The key to good nutrition is balanced eating. It sounds easy, but what is the best way to achieve balance? Including a variety of foods from all four food groups and in the right amount of servings each day for your age, is the key.
Table 1: Recommended Number of Food Guide Servings per day
|
Vegetables & Fruit |
Grain Products |
Milk & Alternatives |
Meat & Alternatives |
| Girls & Boys aged 2-3 |
4 |
3 |
2 |
1 |
| Girls & Boys aged 4-8 |
5 |
4 |
2 |
1 |
| Girls & Boys aged 9-13 |
6 |
6 |
3-4 |
1-2 |
| Females aged 14-18 |
7 |
6 |
3-4 |
2 |
| Males aged 14-18 |
8 |
7 |
3-4 |
3 |
| Females aged 19-50 |
7-8 |
6-7 |
2 |
2 |
| Males aged 19-50 |
8-10 |
8 |
2 |
3 |
| Females aged 51+ |
7 |
6 |
3 |
2 |
| Males aged 51+ |
7 |
7 |
3 |
3 |
Having the amount and type of food recommended will help you meet your needs for vitamins, minerals and other nutrients, reduce your risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis, and contribute to your overall health and vitality.
What is ONE FOOD GUIDE SERVING?
Table 2: Food Guide Servings
|
Vegetables & Fruit
• ½ cup fresh, frozen, canned vegetables or fruit
• 1 cup raw leafy vegetables or ½ cup cooked vegetables
• 1 fruit or ½ cup 100% juice |
Grain Products
• 1 slice of bread or ½ bagel or ½ pita/ tortilla
• 1/2 cup cooked rice, bulgur, quinoa or pasta
• ¾ cup cold or hot cereal |
|
Milk & Alternatives
• 1 cup milk, powdered milk, or soy milk
• ½ cup canned evaporated milk
• ¾ cup (175g) yogurt or kefir
• 1½ oz (50g) cheese
|
Meat & Alternatives
• ½ cup (75g) cooked fish/shellfish, poultry, lean meat
• ¾ cup cooked legumes or tofu
• 2 eggs
• 2 Tbsp peanut butter
• 1/3 cup shelled nuts or seeds |
Extras are those ‘treat’ foods that we eat more for enjoyment than nutrition. They are foods that should be consumed occasionally as they are usually higher in energy, fat, salt and/or sugar.
Following this guide will help you to develop balanced and healthy eating habits!
Reference:
Eating Well with Canada’s Food Guide, Health Canada website, 2008
