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Food and Nutrition

Food and Nutrition

Canada's
Food
Guide
Sample one-day menu for Isabelle, a 12-year-old girl
Foods
Amount
Number of Food Guide Servings
Oils and Fats
Vegetables and Fruit
Grain Products
Milk and Alternatives
Meat and Alternatives
Breakfast
           
Whole grain bread with
1 slices (35 g)
 
1
     
peanut butter
30 mL (2 Tbsp)
     
1
 
2% milk
250 mL (1 cup)
   
1
   
Banana
1
1
       
Snack
           
Apple
1
1
       
Lunch
           
Homemade pizza with            
whole wheat pita,
1 pita (70 g)
 
2
     
tomato sauce,
30 mL (2 Tbsp)
1/4
       
mozzarella cheese,
50 g (1 1/2 oz)
   
1
   
diced chicken and
38 g ( 1 1/4 oz)
     
1/2
 
mushrooms and peppers
60 mL (1/4 cup)
1/2
       
Kiwi
1 large fruit
1
       
Snack
           
Cherries
15
3/4
       
Dinner
           
Pasta Primavera made with            
cooked whole wheat penne noodles,
250 mL (1 cup)
2
   
mixed vegetables (broccoli, peppers, carrots, mushrooms, tomatoes),
175 mL (3/4 cup)
1 1/2
       
tofu and
75 g (1/3 cup)
     
1/2
pesto sauce
30 mL (2 Tbsp)
       
2% milk
250 mL (1 cup)
   
1
   
Snack
           
Popcorn (air popped) with
500 mL (2 cups)
 
1
     
melted non-hydrogenated margarine
15 mL (1 Tbsp)
       
Total Food Guide Servings for the day
 
6
6
3
2
45 mL