Active Living - Healthy Eating - Canada's Food Guide
Canada's food guide is a great resource for older adults who are trying to eat healthy. The food guide highlights the four major food groups – vegetables and fruit, grain products, milk and alternatives, meat and alternatives and provides you with serving recommendations for each food group. For female and male adults 51 years and older Canada's food guide recommends the following daily servings in the 4 food groups:




Vegetables & Fruit



Grain Products



Milk & Alternatives



Meat & Alternatives



Many of you may now be wondering:
What is one serving of meat? Or What is one serving of vegetables and fruit? The following table may help you understand serving sizes in each of the food groups:


Milk, Yogurt & Cheese

1 slice of bread
1/2 bagel or hamburger bun
30g ready-to-eat cereal
1/2 cup cooked pasta or rice
5-6 small crackers
1 cup of milk
50g of cheese
1 cup of soy beverage

Fruits & Vegetables

Meat, Poultry, Fish, Dry Beans, Eggs & Nuts

1 cup raw, leafy vegetables
1/2 cup cooked, chopped or canned
3/4 cup juice
1 medium sized fruit
75g cooked lean meat, poultry or fish
1 ounce of meat equivalents:
1/2 cup cooked beans
2 eggs
2 tablespoons peanut butter
1/4 cup nuts
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