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Food and Nutrition

Food and Nutrition

Canada's
Food
Guide
Sample one-day menu for David, a 10-year-old boy
Foods
Amount
Number of Food Guide Servings
Oils and Fats
Vegetables and Fruit
Grain Products
Milk and Alternatives
Meat and Alternatives
Breakfast
           
Raisin bread with
2 slices (70 g)
 
2
     
non-hydrogenated margarine
15 mL (1 Tbsp)
       
Yogourt
175 mL (3/4 cup)
   
1
   
Canned peaches
125 mL (1/2 cup)
1
       
Snack
           
Grapes
10
1/2
       
Lunch
           
Hamburger made with            
hamburger patty,
90 g (3 oz)
     
1 1/4
 
whole wheat hamburger bun and
1 (50 g)
 
1 1/2
     
lettuce and tomato
60 mL (1/4 cup)
1/2
       
Fruit salad
125 mL (1/2 cup)
1
       
2% milk
250 mL (1 cup)
   
1
   
Snack
           
Homemade muffin with
1 small (50 g)
 
1 1/2
     
non hydrogenated margarine
5 mL (1 tsp)
       
Dinner
           
Baked potato wedges cooked with
125 mL (1/2 cup)
1
       
vegetable oil
10 mL (2 tsp)
1/2
     
Kabobs made with            
vegetables (cherry tomatoes, green peppers, mushroom) and
60 mL (1/4 cup)
1/2
       
chicken
60 g ( 2 oz )
     
3/4
 
2% milk
250 mL (1 cup)
   
1
   
Baked Apple
1/2 apple
1/2
       
Snack
           
English muffin
1/2 (35 g)
 
1
     
Cheese
50 g (1 Ż oz.)
   
1
   
Low sodium vegetable juice
125 mL (1/2 cup)
1
       
Total Food Guide Servings for the day
 
6
6
4
2
30 mL