VEGETABLES
AND FRUIT
AND FRUIT
How many daily servings of vegetables and fruit do teens 13–18 require?
A: They require 6–8 servings of vegetables and fruit.
Q: How many daily servings of grain products do teens 14–18 require?
A: They require 6–7 servings of grain products every day.
Q: How many daily servings of milk and alternatives do teens 14–18 require?
A: They require 3–4 servings of milk and alternatives each day
Q: How many daily servings of meat and alternatives do teens 14–18 require?
A: They require 2–3 servings of meat and alternatives each day.
Q: What vegetable oils are recommended for use?
A: Vegetable oils, such as canola, olive, and soybean are recommended.
Q: How many millilitres are in one serving of fruit juice?
A: In one fruit juice serving, there are 125 ml. That is equivalent to ½ cup
Q: How many slices of bread make up one serving of grain products?
A: One slice of bread represents one serving of grain products.
Q: How much milk can you drink to fulfill one serving of milk and alternatives?
A: One cup of milk (250 mL) is one portion of milk and alternatives.
Q: How many servings of fish are recommended each week?
A: At least 2 servings of fish are recommended every week
Q: What tool can be used to help compare food products?
A: The Nutrition Facts table can be used to make wiser choices.
Q: When eating canned vegetables, what is one portion?
A: One portion of canned vegetables is 125 ml. That is equivalent to ½ cup.
Q: What percentage of your daily grain intake should be from whole grain?
A: At least half of your grain products should be from whole grain each day
Q: What percentage of milk is recommended for consumption?
A: The recommendation is to drink skim, 1%, or 2% milk.
Q: How many eggs make up one serving of meat and alternatives?
A: Two eggs make one serving of meat and alternatives.
Q: What should be done with the skin on poultry?
A: Skin on poultry should be removed. Visible fat from meat should also be trimmed.
Q: What two colours of vegetables should you eat each day?
A: You should eat at least one dark green and one orange vegetable each day.
Q: One cup of brown rice represents how many portions of grain products?
A: One cup of rice is two portions of Grain Products.
Q: To get adequate vitamin D, how many cups of milk are recommended daily?
A: The recommendation is 500 mL (2 cups) of milk every day.
Q: What cooking methods are recommended for meat and alternatives?
A: The recommendation is to use cooking methods such as roasting, baking or poaching that require little or no added fat.
Q: What Food Group would you benefit from having at each meal and snacks?
A: You would benefit from eating vegetables and fruit at all meals and as snacks.
Q: What methods of cooking vegetables are recommended instead of deep-fried?
A: Enjoy vegetables steamed, baked or stir-fried instead of deep-fried.
Q: How much pasta can you eat if you have to consume 3 portions of Grain Products?
A: You could consume 1 ½ cups of cooked pasta.
Q: How much yogurt can be consumed for one serving of milk and alternatives?
A: One portion of yogurt is 175g. That is equivalent to ¾ cup.
Q: What are some examples of legumes?
A: Beans and lentils are examples of legumes.
Q: What are the benefits of following Canada’s Food Guide?
A: 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.