Grain Products

Vegetables & Fruit

Milk Products

Meat & Alternatives

breads, rice, pasta, breakfast cereals, oatmeal, muffins, crackers, etc.

Lettuce, berries, tomatoes, green peppers, apples, broccoli, cauliflower, cabbage, bananas, cucumbers, carrots, melon, spinach, canned fruits and vegetables, etc.

0.1% - 2.2% Yogurt, skim milk cheese, milk powder, skim & 1-2% milk, ice cream, etc.

Eggs, beans, peanuts, fresh fish, beef, poultry, luncheon meats, tuna, tofu, shellfish, seafood

Choose whole grain & enriched products more often

Choose dark green and orange vegetables and fruit more often

Choose lower-fat milk products more often

Choose leaner meats, poultry and fish, as well as dried peas, beans, and lentils more often

e.g. serving size : 1 slice of bread or bagel, 30g dry cereal, 1 cup of rice or pasta

e.g. serving size :

1 medium sized fruit or veg., 1/2 cup of frozen, fresh or canned fruit or veg.

e.g. serving size : 1 cup milk, 50g cheese, 3/4 cup of yogurt

e.g. serving size : 50 - 100 g of meat, poultry or fish, 1 - 2 eggs, 125 - 250 mL beans, 100g tofu, 2 tbsp peanut butter

5 - 12 servings per day

5 -10 servings per day

Adults : 2 - 4 servings per day

2 - 3 servings per day