What is one food guide serving?

Look at the examples below:

Oils and Fats

  • Include a small amount – 30 to 45 mL (2 to 3 Tbsp) – of unsaturated fat each day. This includes oil
  • used for cooking, salad dressings, margarine and mayonnaise.
  • Use vegetable oils such as canola, olive and soybean.
  • Choose soft margarines that are low in saturated and trans fats.
  • Limit butter, hard margarine, lard and shortening.

Enjoy a variety of foods from the four foods groups

Satisfy your thirst with water

Drink water regularly. It’s a calorie-free way to quench your thirst. Drink more water in hot weather or when you are very active.

How do I count food guide servings in a meal?

Vegetable and beef stir-fry with rice, a glass of milk and an apple for dessert

250 mL (1 cup) mixed broccoli,

carrot and sweet red pepper

2 Vegetables and Fruit Food Guide Servings

75 g (2 1/2oz.) lean beef

1 Meat and Alternatives Food Guide Serving

250 mL (1 cup) brown rice

2 Grain Products Food Guide Servings

5mL (1 tsp) canola oil

part of your Oils and Fats intake for the day

250 mL (1 cup) 1% milk

1 Milk and Alternatives Food Guide Serving

1 apple

1 Vegetables and Fruit Food Guide Serving

Advice for different ages and stages


  • Following Canada’s Food Guide helps children grow and thrive.
  • Young children have small appetites and need calories for growth and development
  • Serve small nutritious meals and snacks each day.
  • Don not restrict nutritious foods kamagra review because of their fat content. Offer a variety of foods from the four food groups
  • Most of all… be a good role model

Women of childbearing age

  • All women who could become pregnant and those who are pregnant or breastfeeding need a multivitamin containing folic acid every day.
  • Pregnant women need to ensure that their multivitamin also contains iron.
  • A health care professional can help youfind the multivitamin that’s right for you.
  • Pregnant and breastfeeding women need more calories. Include an extra 2 to 3 Food Guide Servings each day.

Here are two examples:

  • Have fruit and yogurt for a snack, or
  • Have an extra slice of toast at breakfast and an extra glass of milk at supper

Men and women over 50

  • The need for vitamin D increases after the age of 50.
  • In addition to following Canada’s Food Guide, everyone over the age of 50 should take a daily vitamin D supplement of 10 µg (400 IU).