Healthy Eating

Recommended Number of Food Group Servings Each Day
(for Adult Females 19-50)

• Eat at least one dark green and one orange vegetable each day.
• Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
• Have vegetables and fruit more often than juice.

• 1 piece of fruit
• 1/2 cup fresh, frozen or canned
• vegetables
• 1 cup raw leafy vegetables
• 1/2 cup 100% fruit juice

• Make at least half of your grain products whole grain each day.
• Choose grain products that are lower in fat, sugar or salt.

• 1 slice bread
• 1/2 cup cooked pasta or rice
• 3/4 cup hot cereal
• 30 grams cold cereal
• 1/2 bagel

• Drink skim, 1% or 2% milk each day.
• Select lower fat milk alternatives.

• 1 cup milk or soy beverage
• 3/4 cup yoghurt
• 50 grams (1 1/2 oz) cheese

• Have meat alternatives such as beans, lentils and tofu often.
• Eat at least two Food Guide servings of fish each week.
• Select lean meat and alternatives
• Prepared with little or no added fat or salt.

• 1/2 cup cooked fish, shellfish,
• poultry, or lean meat
• 2 eggs
• 3/4 cup cooked legumes
• 2 Tbsp peanut or nut butter
• 1/4 cup shelled nuts and seeds

• Include a small amount of unsaturated fat each day.

• 1 Tbsp oil used for cooking
• 1 Tbsp salad dressings
• 1 Tbsp margarine or mayonnaise