Essay on The Canadian Food Guide of Death. How Sad.

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Canada’s Food Guide

Eating Well with

Recommended Number of Food Guide Servings per Day
Children
Age in Years Sex 2-3 4-8 Girls and Boys 9-13

Teens
14-18 Females Males 19-50 Females

Adults
51+ Females Males Males

Vegetables and Fruit

4

5

6

7

8 7-8 8-10 7

7

Grain Products

3

4

6

6

7 6-7 8

6

7

Milk and Alternatives

2

2 3-4 3-4 3-4 2

2

3

3

Meat and Alternatives

1

1 1-2

2

3

2

3

2

3

The chart above shows how many Food Guide Servings you need from each of the four food groups every day. Having the amount and type of food recommended and following the tips in Canada’s Food Guide will help: • Meet your needs for vitamins, minerals and other
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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.

Make each Food Guide Serving count…
• Go for dark green vegetables such as broccoli, romaine lettuce and spinach. • Go for orange vegetables such as carrots, sweet potatoes and winter squash.

wherever you are – at home, at school, at work or when eating out!
4at at least one dark green and one orange vegetable each day. E

4Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
• Enjoy vegetables steamed, baked or stir-fried instead of deep-fried.

4Have vegetables and fruit more often than juice. 4 ake at least half of your grain products whole grain each day. M
• 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.

4 hoose grain products that are lower in fat, sugar or salt. C
• 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.

4 rink skim, 1%, or 2% milk each day. D
• Have 500 mL (2 cups) of milk every day for adequate vitamin D. • Drink fortified soy beverages if you do not drink milk.

4elect lower fat milk alternatives. S
• Compare the Nutrition Facts table

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