Serving Sizes from Canada s Food Guide

Transcription

1 The number of Canada s Food Guide servings needed each day depends on an individual s age, gender, body size, and activity level. The recommended number of daily servings for individuals is listed in the How to Plan a Menu section. Table 1: s from Canada s Food Guide Each serving size listed is equal to one serving from each of the food groups. Vegetables and Fruit Dark Green and Orange Apricot, fresh 3 each Asparagus, 6 spears Beans, green Bok choy/ cooked Chinese cabbage Broccoli Brussels sprouts, 4 sprouts Cantaloupe Carrots, 1 large Chard Kale/collards raw Leeks, ½ leek Lettuce, romaine raw Mango, ½ fruit Nectarine 1 each Peach Peas Pepper, sweet, green, ½ medium Pumpkin Snow peas Spinach raw Squash Sweet potato Yam Zucchini Appendix 2L-1

2 Vegetables and Fruit Other Apple Banana Beans, yellow Beets Berries Cabbage Cauliflower, 4 flowerets Celery stalk Cherries 20 each Corn 1 ear, Cucumber Dried fruit Fruit juice Grapes 20 each Honeydew Kiwi 1 large Lettuce raw (iceberg or butterhead) Mixed vegetables Mushrooms Orange Pear Peppers, bell, ½ medium Pineapple, 1 slice Plum 1 each Potato, ½ medium Rhubarb Tomato Tomato sauce Turnip Vegetable juice Watermelon Appendix 2L-2

3 Grain Products Whole Grain Bagel, whole ½ bagel, 45 g Barley cooked Bread, pumpernickel or 1 slice, 35 g rye Bread, whole 1 slice, 35 g Cereal, cold, whole 30 g, 175 to 250 ml, ¾ to 1 cup Cereal, hot, whole 150 g, 175 ml, ¾ cup cooked (e.g., oatmeal) Crackers, rye or whole 30 g English muffin, whole ½ muffin, 35 g Muffin, whole ½ muffin, 35 g Pancake, whole wheat 1 small, 35 g Pasta/noodles, whole cooked Pita, whole ½ pita, 35 g Popcorn, plain 500 ml, 2 cups Rice, brown cooked Roll, whole wheat 1 roll, 35 g Tortilla, whole wheat ½ tortilla, 35 g Waffle, whole wheat 1 small, 35 g Grain Products Non Whole Grain Baguette, French 1 slice, 35 g Bread, white 1 slice, 35 g Cereal, cold 30 g, 175 to 250 ml, ¾ to 1 cup Cereal, hot (e.g., cream of 150 g, 175 ml, ¾ cup cooked wheat) Cornbread 1 slice, 35 g Cracker, saltines 10 crackers, 30 g English muffin, white ½ muffin, 35 g Pancake 1 small, 35 g Pasta/noodles, white cooked Pita, white ½ pita, 35 g Rice cake 2 medium Rice, white cooked Roll, white 1 roll, 35 g Tortilla, corn ½ tortilla, 35 g Waffle 1 small, 35 g Appendix 2L-3

4 Milk and Alternatives Milk Milk, skim, 1%, 2% Milk, chocolate Milk, evaporated, canned undiluted Milk, lactose reduced Milk, powdered 25 g, 75 ml, ⅓ cup Milk, whole Milk and Alternatives Alternatives Buttermilk Cheese, block 50 g, 1 ½ oz (e.g., cheddar, Mozzarella, Swiss, feta) Cheese, cottage Fortified soy beverage Pudding/custard (made with milk) Yogurt 175 g, 175 ml, ¾ cup (plain and flavoured) Yogurt drinks 200 ml Appendix 2L-4

5 Meat and Alternatives Meat, Fish, Poultry and Shellfish (cooked) Beef 75 g (2 ½ oz) / 125 ml (½ cup) Chicken Deli meat, low fat, low salt Fish and shellfish, canned (e.g., crab, salmon, tuna) Fish, fresh or frozen (e.g., herring, mackerel, trout, salmon, sardines, squid, tuna) Ham Lamb Organ meat (e.g., liver, kidney) Pork Shellfish, fresh or frozen (e.g., clams, crab, lobster, mussels, scallops, shrimp, prawns) Turkey Veal Meat and Alternatives Meat Alternatives Beans, cooked and canned 175 ml, ¾ cup Egg 2 Hummus 175 ml, ¾ cup Lentils 175 ml, ¾ cup Nuts, shelled Peanut butter or 30 ml, 2 Tbsp nut butters Seeds, shelled Tofu 150 g, 175 ml, ¾ cup Health Canada. Eating Well with. Canada s Food Guide [Online] [cited 2012 March 01]; Available from: URL: Appendix 2L-5