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Food and Nutrition

Food and Nutrition

Canada's
Food
Guide
Sample one-day menu for Eric, a 7-year-old boy.
Foods
Number of Food Guide Servings
Oils and Fats
Amount
Vegetables and Fruit
Grain Products
Milk and Alternatives
Meat and Alternatives
Breakfast
           
Cooked oatmeal with
175 mL (3/4 cup)
 
1
     
berries
60 mL (1/4 cup)
1/2
       
2% milk
125 mL (1/2 cup)
   
1/2
   
Snack
           
Mini rice cakes
35 g
 
1
     
Lunch
           
Sandwich made with whole wheat pita
1/2 (35 g)
 
1
     
chicken,
30g (1 oz)
     
1/3
 
shredded lettuce,
60 mL (1/4 cup)
1/2
       
tomato and
60 mL (1/4 cup)
1/2
     
mayonnaise
5 mL (1 tsp)
       
Fruit cup
125 mL (1/2 cup)
1
       
2% milk
125 mL (1/2 cup)
   
1/2
   
Snack
           
Carrot sticks with dip
125 mL (1/2 cup)
15 mL (1 Tbsp)
1
     
Dinner
           
Baked beans
125 mL (1/2 cup)
     
2/3
 
Garden salad
125 mL (1/2 cup)
1/2
       
Salad dressing
15 mL (1 Tbsp)
       
Roll with
1 (35 g)
 
1
     
non hydrogenated margarine
5 mL (1 tsp)
       
2% milk
250 mL (1 cup)
   
1
   
Snack
           
Orange
1
1
       
Total Food Guide Servings for the day
 
5
4
2
1
40 mL