Sorry, you need to enable JavaScript to visit this website.
Skip to main content

Receive your Pfizer brand medication today at little to no additional drug acquisition cost versus the generic version.

Left Rail Arrow
Left Rail Arrow

Receive your Pfizer brand medication today at little to no additional drug acquisition cost versus the generic version.

Left Rail Arrow

Participating Pfizer brands include:

Eat well

Everyday portion control

Even too much of a good thing can be downright bad for you. Short of keeping measuring cups and a food scale within reach, it’s hard to know how much to eat – even of the healthy stuff. Looking for an easy way to get the right amount? Read on…

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

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.

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

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 = 1 serving
Meat and alternatives  
Cooked meat, poultry or fish 75 g (2½ oz.) or 125 mL (½ cup)
Peanut or nut butters 30 mL (2 tbsp)
Milk and alternatives  
Cheese 50 g (1½ oz)
Grain products  
Cooked pasta, rice, bulgur or quinoa 125 mL (½ cup)
Vegetables and fruit  
Whole fruit or vegetable 1 medium
Raw greens or salad 250 mL (1 cup)
100% juice 125 mL (½ cup)

Looking for recipes? Check out our recipes for delicious and nutritious meals and snacks.

Everyday portion control
Quick guide to healthy fats
Quick guide to healthy fats

Over the years, fats have gotten a bad reputation. Today, we know...

Mindful eating: mind over matter (audio)
Mindful eating: mind over matter (audio)

In order to get to mindful eating, we must understand what causes...

The colour of eating well (video)
The colour of eating well (video)

Adding colourful foods to your plate can help you eat a more...

Step off the weight-loss plateau
Step off the weight-loss plateau

Given up your favourite treats only to see the needle on your scale...

Your healthy fridge mini-makeover (video)
Your healthy fridge mini-makeover (video)

When you open the fridge door, does the light shine on a happy and...

Cut down on salt without cutting down on taste
Cut down on salt without cutting down on taste

Yes, you can reduce your salt intake and still give your taste buds...

Beat the restaurant diet sabotage blues
Beat the restaurant diet sabotage blues

We’ve all been there: sitting in a restaurant, scanning the...

Eat less, feel full and fill up on nutrition
Eat less, feel full and fill up on nutrition

If you’ve switched to tiny portions but your waist size hasn...

How to improve digestion and your digestive health
How to improve digestion and your digestive health

Keeping your digestive system in top working condition comes with...

Easy ways to get more fibre in your diet
Easy ways to get more fibre in your diet

Experts say that most Canadians get less than half the recommended...

Food allergy vs. food intolerance
Food allergy vs. food intolerance

Reactions to certain foods are more often than not caused by a food...

Plan an allergy-friendly party
Plan an allergy-friendly party

You want your next party to be fun for all your guests. But what if...

Caregiving from a distance
Caregiving from a distance

Being a caregiver can be stressful — and it may be even more so...

Allergy, cold or sinusitis?
Allergy, cold or sinusitis?

What’s behind that sneeze? Did you catch the cold that’s...

Health tips for diabetes
Health tips for diabetes

If not managed properly, diabetes can lead to a wide range of serious...

Diabetes and erectile dysfunction
Diabetes and erectile dysfunction

About 34% to 45% of men with diabetes experience erectile dysfunction...

Caregiving and Alzheimer’s disease
Caregiving and Alzheimer’s disease

Being a caregiver for someone with Alzheimer’s disease (AD) can...

Safety tips for Alzheimer’s disease
Safety tips for Alzheimer’s disease

As Alzheimer’s disease progresses, it can take away a person...

Living with someone with Alzheimer’s disease
Living with someone with Alzheimer’s disease

While Alzheimer’s disease affects each person differently, you...

4 facts about FODMAPs
4 facts about FODMAPs

FODMAPs are a type of carbohydrate (or sugar) that’s found in...

Sautéed spring vegetables and steamed fish
Sautéed spring vegetables and steamed fish

Makes 4 servings

 

Prep time: 10 min...

Glazed salmon fillet with couscous and peas
Glazed salmon fillet with couscous and peas

Makes 4 servings

 

Prep time: 15 min...

Sautéed chicken breast with white rice and sugar snap peas
Sautéed chicken breast with white rice and sugar snap peas

Makes 4 servings

 

Prep time: 10 min...

Vegetable spring rolls in rice paper (Vietnam)
Vegetable spring rolls in rice paper (Vietnam)

Makes 8 servings

 

Prep time: 25 min...

Sliced chicken with stir-fry vegetables
Sliced chicken with stir-fry vegetables

Makes 4 servings

 

Prep time: 20 min...

Grilled salmon fillet with rice and vegetables
Grilled salmon fillet with rice and vegetables

Makes 4 servings

Prep time: 20 min

Cooking time:...

Grilled salmon kebabs with green beans
Grilled salmon kebabs with green beans

Makes 4 servings

 

Prep time: 25 min...

Watermelon slices with kiwi and pecans
Watermelon slices with kiwi and pecans

Makes 4 servings

Prep time: 5 min Difficulty: Easy Cannot...

Mixed berries and mint sponge cake roll
Mixed berries and mint sponge cake roll

Makes 8 servings

Prep time: 25 min Cooking time: 10 min...

Banana crepes
Banana crepes

Makes 6 servings (2 crepes per serving)

Prep time: 20 min...

Feature Weight: 
4