| Recommended Number of Food Guide Servings per Day | |||||||||
|---|---|---|---|---|---|---|---|---|---|
| Children | Teens | Adults | |||||||
| Age 2-3 | Age 4-8 | Age 9-13 | Age 14-18 | Age 19-50 | Age 51+ | ||||
| Girls and Boys | Females | Males | Female | Male | Female | Male | |||
| Recommended servings of fruits and veggies | |||||||||
| 4 | 5 | 6 | 7 | 8 | 7-8 | 8-10 | 7 | 7 | |
| Breakfast | 1 small glass (125 mL) of orange juice = 1 serving |
| Morning Snack | 125 mL (½ cup) of cucumber slices and zucchini sticks = 1 serving |
| Lunch | 50 mL (¼ cup) each of: cubed cantaloupe and honeydew melon= 1 serving |
| Supper | 125 mL (½ cup) of frozen mixed vegetables = 1 serving |
| Breakfast | 125 mL (½ cup) of apple sauce = 1 serving |
| Morning Snack | 1 banana = 1 serving |
| Lunch | 125 mL (½ cup) of raw vegetables (coloured peppers) = 1 serving |
| Afternoon Snack | 1 cut up orange = 1 serving |
| Supper | 125 mL (½ cup) of broccoli and cauliflower = 1 serving |
| Breakfast | 2 small clementines = 1 serving |
| Morning Snack | 125 mL (½ cup) of raw veggies (baby carrots and cherry tomatoes) = 1 serving |
| Lunch |
1 small glass (½ cup/ 125 mL) of vegetable juice = 1 serving ½ cup (125 mL) carrot and celery sticks = 1 serving |
| Afternoon Snack | 1 small bunch of grapes (20 grapes) = 1 serving |
| Supper | 125 mL (½ cup) of canned green beans = 1 serving |
| Breakfast | 1 glass (250 mL) of apple juice = 2 servings |
| Morning Snack | 1 large kiwi = 1 serving |
| Lunch | 375 mL (1 ½ cup) of salad (Romaine lettuce, clementines, pepper, raisins) = 2 servings |
| Afternoon Snack | 125 mL (½ cup) of fruit salad = 1 serving |
| Supper | 125 mL (½ cup) of peas and cauliflower = 1 serving |
| Breakfast | 1 glass (250 mL) of orange juice = 2 servings |
| Morning Snack | 1 apple = 1 serving |
| Lunch | 125 mL (½ cup) of raw vegetables (green pepper and cucumber) = 1 serving |
| Afternoon Snack | 1 banana= 1 serving |
| Supper | Spaghetti with 250 mL (1 cup) of tomato-vegetable sauce = 2 servings |
| Evening Snack | Smoothie with 125 mL (½ cup) of frozen blueberries = 1 serving |
| Breakfast | ½ grapefruit = 1 serving |
| Morning Snack | 1 pear = 1 serving |
| Lunch | 375 mL (1 ½ cup) of salad (spinach, cherry tomatoes, mushrooms, pepper) = 2 servings |
| Afternoon Snack | 125 mL (½ cup) of cut or baby carrots = 1 serving |
| Supper |
125 mL (½ cup) cooked or raw broccoli = 1 serving 1 mango = 2 servings |
| Breakfast |
1 glass (250 mL) of orange juice = 2 servings 1 omelette with 125 mL (½ cup) of mixed vegetables = 1 serving |
| Morning Snack | 250 mL (1 cup) of fruit salad = 2 servings |
| Lunch | 125 mL (½ cup) of coleslaw = 1 serving |
| Afternoon Snack | 50 ml (¼ cup) of dried fruit = 1 serving |
| Supper |
250 mL (1 cup) of stir-fried vegetables = 2 servings 1 small bunch of grapes (20 grapes) = 1 serving |
| Breakfast | 1 small bowl (250 mL) of fresh fruit = 2 servings |
| Morning Snack | 1 small glass (125 mL) of fruit juice = 1 serving |
| Lunch |
250 mL (1 cup) of vegetable soup = 1 serving 250 mL (1 cup) of cantaloupe cubes = 2 servings |
| Supper | 125 mL (½ cup) of mashed potato and turnip = 1 serving |
