Interactive: Everyday portion control
TOPIC
Eat better
Following Canada’s Food Guide will contribute to your overall health and vitality and help ensure you get the right amount of each of the four main food groups.
Start by finding out how many servings of each of the four food groups you need to eat each day. Canada’s Food Guide recommends the following number of servings for adults:
| WOMEN 19-50 | WOMEN 51+ | MEN 19-50 | MEN 51+ | |
|---|---|---|---|---|
| Vegetables and Fruit | 7-8 | 7 | 8-10 | 7 |
| Grain Products | 6-7 | 6 | 8 | 7 |
| Milk and Alternatives | 2 | 3 | 2 | 3 |
| Meat and Alternatives | 2 | 2 | 3 | 3 |
You’ll notice that most of your food should come from the categories “vegetables and fruit” and “grain products.” If you’re concerned about how to eat enough vegetables and fruit, or about how much work it will be to count servings, don’t worry. Here’s an easy way to make sure you eat the right balance of foods at mealtime.
Imagine your plate divided up like this:
Fill one half with foods from the vegetables and fruit category.
Fill one quarter with grain products.
Fill one quarter with meat or alternatives.
Remember: beverages and dessert count towards your daily servings, so make the most of them. Enjoy a glass of low-fat milk, vegetable or fruit juice with your meal, and have a fruit-based or low-fat dairy dessert.
At-a-glance guide to serving sizes
Counting your Canada’s Food Guide servings? Here’s an easy way to size up your food, wherever you happen to be.
| Food | Portion Size | Looks Like |
|---|---|---|
| Meat and Alternatives | ||
| Cooked meat, poultry or fish | 75 g (2 ½ oz) or 125 mL (1/2 cup) |  |
| Peanut butter | 30 mL (2 Tbsp) |  |
| Milk and Alternatives | ||
| Cheese | 50 g (1 ½ oz) |  |
| Grain products | ||
| Cooked pasta, rice, bulgur or quinoa | 125 mL (1/2 cup) |  |
| Vegetables and fruit | ||
| Whole fruit or vegetable | 1 medium |  |
| Raw greens or salad | 250 mL (1 cup) |  |
| 100% juice | 125 mL (1/2 cup) |  |