Eating Well with Canada's Food Guide
Do you know how many servings of vegetables and fruit you need a day?
According to the Eating Well with Canada’s Food Guide, most people need a minimum of 7 servings. It’s important to aim for this amount so your body has what it needs to stay healthy, active and function at its best. Seven servings may sounds like a lot, depending on how where you are at now, but a Food Guide Serving is probably smaller than you think. Take a look at the recommendations for men and women of different age groups below. Read on for more information about Food Guide Servings and just how easy it can be for you to reach your Daily 7!
Recommended Number of Food Guide Servings per Day
| Adults | ||||
|---|---|---|---|---|
| 19-50 years | 51+ years | |||
| Females | Males | Females | Males | |
| Vegetables and Fruit | 7-8 | 8-10 | 7 | 7 |
| Grain Products | 6-7 | 8 | 6 | 7 |
| Milk and Alternatives | 2 | 2 | 3 | 3 |
| Meat and Alternatives | 2 | 3 | 2 | 3 |
What is a Food Guide Serving?
A Food Guide Serving is different than a portion. You may eat more than one Food Guide Serving of vegetables or fruit in a meal. For example, if you have 1 cup of broccoli and an apple as part of your dinner that’s 3 Food Guide Servings.
| One Food Guide Serving is... | What does it look like? |
|---|---|
| 1 medium-sized piece of vegetable or fruit | Tennis ball |
| ½ cup (125 ml) raw, cooked, frozen or canned vegetable or fruit | Computer mouse |
| 1 cup (250 ml) green salad | Baseball |
| ½ cup (125 ml) 100% fruit or vegetable juice | 2/3 of a 200 ml juice box or 3 shot glasses |
| ¼ cup dried fruit | Golf ball |
Note: Fruit candies, vegetable chips, fruit jams and spreads, fruit drinks and punches do not count as a serving of vegetables or fruit.
For more examples of Food Guide Servings, visit www.canadasfoodguide.org and go to Food Guide Basics.
Make the most of your Food Guide Servings!
Eat at least one dark green and one orange vegetable every day.
- Go for dark green vegetables like green peas, Romaine lettuce and broccoli that are rich in folate.
- Try orange vegetables like sweet potato, orange-coloured squash and carrots that are high in beta-carotene, which the body converts into vitamin A. Some orange-coloured fruit like apricots, papaya and cantaloupe count too.
For a list of all the dark green and orange vegetables and fruit, visit www.canadasfoodguide.org
Go to Choosing Foods -> Vegetables and Fruit -> What is a Food Guide Serving of Vegetables and Fruit?
Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
- Most vegetables and fruit are naturally low in fat. Vegetables and fruit become high sources of fat when they are breaded, fried or served with cream-based sauces, whipped cream or butter. Enjoy vegetables steamed, baked or stir-fried instead.
- Choose canned fruit packed in juice rather than syrup.
- Canned vegetables usually have added salt. To lower the sodium content, rinse and drain the vegetables before using.
- Some frozen vegetables come with added seasonings and sauces. Find the amount of fat and salt in prepared vegetables by looking at the Nutrition Facts panel on the packaging.
Have vegetables and fruit more often than juice.
- Whole vegetables and fruit are higher in fibre than juice. Fibre can help you feel full and satisfied, so you’ll need less food to feel full.
For more information on the benefits of vegetables and fruit, Food Guide Servings, recipes and tips on choosing vegetables and fruit, visit these websites:
5 to 10 a Day
www.5to10aday.com
Eating Well with Canada’s Food Guide
www.canadasfoodguide.org
Go to Choosing Foods -> Vegetables and Fruit