Thanks Health Canada publishes those information on their web site. I am using it here for the reference to demonstrate the food need for a normal people on a daily basis. This is definitely not a list for you guys that who are trying to get six packs back on your stomach. Even for everybody else with normal daily activities, the list is only tell you the amount of the food you can or shall have per day, but there's at least one more thing you need to know to use this list effectively, which is when you shall have these food on the list during the a day? I will explain that to you in another article in a near future.
The Recommended Number of Food Guide Servings chart shows how much food you need from each of the four food groups every day.
Find your age and sex in this chart to see how much food you need.
A Food Guide Serving is simply a reference amount. It helps you understand how much food is recommended every day from each of the four food groups. In some cases, a Food Guide Serving may be close to what you eat, such as an apple. In other cases, such as rice or pasta, you may serve yourself more than one Food Guide Serving.
Look at the examples below to find out how much food is equal to one Food Guide Serving.
Examples of one Food Guide Serving are:
Vegetables and Fruit
- 125 mL (½ cup) fresh, frozen or canned
vegetable or fruit or 100% juice - 250 mL (1 cup) leafy raw vegetables or
salad - 1 piece of fruit
Grain Products
- 1 slice (35 g) bread or ½ bagel (45 g)
- ½ pita (35 g) or ½ tortilla (35 g)
- 125 mL (½ cup) cooked rice, pasta, or couscous
- 30 g cold cereal or 175 mL (¾ cup) hot cereal
Milk and Alternatives
- 250 mL (1 cup) milk or fortified soy beverage
- 175 g (¾ cup) yogurt
- 50 g (1 ½ oz.) cheese
Meat and Alternatives
- 75 g (2 ½ oz.)/125 mL (½ cup) cooked fish, shellfish, poultry or lean meat
- 175 mL (¾ cup) cooked beans
- 2 eggs
- 30 mL (2 Tbsp) peanut butter
Canada's Food Guide provides ideas and tips to help you make wise and healthy food choices.
Make each Food Guide Serving count …
wherever you are - at home, at school, at work, or when eating out!
Vegetables and Fruit
- Eat at least one dark green and one orange vegetable
each day
- Go for dark green vegetables such as broccoli, romaine lettuce, and spinach.
- Go for orange vegetables such as carrots, sweet potatoes, and winter squash.
- Enjoy vegetables and fruit prepared with little or no added fat, sugar or salt
- Have vegetables steamed, baked or stir-fried instead of deep fried.
Have vegetables and fruit more often than juice
Grain Products
- Make at least half of your grain products whole grain each day
- Eat a variety of whole grains such as barley, brown rice, oats, quinoa and wild rice.
- Enjoy whole grain breads, oatmeal or whole wheat pasta.
- Choose grain products that are low in fat, sugar or salt
- Compare the Nutrition Facts table on labels to make wise choices.
- Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.
Milk and Alternatives
- Drink skim, 1% or 2% milk each day
- Have 500 mL (2 cups) of milk everyday for
adequate vitamin D. - Drink fortified soy beverages if you do not drink milk.
- Select lower fat milk alternatives
- Compare the Nutrition Facts table on yogurts or cheeses to make wise choices.
Meat and Alternatives
- Have meat alternatives such as beans, lentils and tofu often
- Eat at least two Food Guide Servings of fish each week
- Choose fish such as char, herring, mackerel, salmon, sardines and trout.
* Health Canada provides advice for limiting exposure to mercury from certain types of fish.
- Select lean meat and alternatives prepared with little or
no added fat or salt
- Trim the visible fat from meats. Remove the skin from poultry.
- Use cooking methods such as roasting, baking or poaching that require little or no added fat.
- If you eat luncheon meats, sausages or prepackaged meats, choose those lower in salt (sodium) and fat.
Enjoy a variety of foods from the four food groups.
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