Fruit &Vegetables
They require 6-8 servings of fruit & vegetable
How many daily servings of vegetables and fruit do teens 14–18 require?
They require 6–7 servings of grain products every day
How many daily servings of grain products do teens 14–18 require?
They require 3–4 servings of milk and alternatives each day.
How many daily servings of milk and alternatives do teens 14–18 require?
They require 2–3 servings of meat and alternatives each day.
How many daily servings of meat and alternatives do teens 14–18 require?
Vegetable oils, such as canola, olive, and soybean are recommended
What vegetable oils are recommended for use?
In one fruit juice serving, there are 125 ml. That is equivalent to ½ cup.
How many millilitres are in one serving of fruit juice?
One slice of bread represents one serving of grain products.
How many slices of bread make up one serving of grain products?
One cup of milk (250 mL) is one portion of milk and alternatives
How much milk can you drink to fulfill one serving of milk and alternatives?
At least 2 servings of fish are recommended every week.
How many servings of fish are recommended each week?
The Nutrition Facts table can be used to make wiser choices
What tool can be used to help compare food products?
One portion of canned vegetables is 125 ml. That is equivalent to ½ cup.
When eating canned vegetables, what is one portion?
At least half of your grain products should be from whole grain each day.
What percentage of your daily grain intake should be from whole grain?
The recommendation is to drink skim, 1%, or 2% milk.
What percentage of milk is recommended for consumption?
Two eggs make one serving of meat and alternatives.
How many eggs make up one serving of meat and alternatives?
Skin on poultry should be removed. Visible fat from meat should also be trimmed
What should be done with the skin on poultry?
You should eat at least one dark green and one orange vegetable each day
What two colours of vegetables should you eat each day?
One cup of rice is two portions of Grain Products
One cup of brown rice represents how many portions of grain products?
The recommendation is 500 mL (2 cups) of milk every day.
To get adequate vitamin D, how many cups of milk are recommended daily?
The recommendation is to use cooking methods such as roasting, baking or poaching that require little or no added fat.
What cooking methods are recommended for meat and alternatives?
You would benefit from eating vegetables and fruit at all meals and as snacks
What Food Group would you benefit from having at each meal and snacks?
Enjoy vegetables steamed, baked or stir-fried instead of deep fried
What methods of cooking vegetables are recommended instead of deep fried?
You could consume 1 ½ cups of cooked pasta.
How much pasta can you eat if you have to consume 3 portions of Grain Products?
One portion of yogurt is 175g. That is equivalent to ¾ cup
How much yogurt can be consumed for one serving of milk and alternatives?
Beans and lentils are examples of legumes.
What are some examples of legumes?
Meeting your needs in vitamins, minerals, and other nutrients; reducing the risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis; and contributing to your overall health and vitality
What are the benefits of following Canada’s Food Guide?