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What is a Food Guide Serving of Meat and Alternatives?
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It only takes 75 g (2 ½ oz.) or 125 mL (½ cup) of meat, fish, poultry, 175 mL (¾ cup) cooked beans, 2 eggs, or 30 mL (2 Tbsp) peanut butter to make up one Food Guide Serving. You can choose half servings and enjoy a small amount.
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(PDF Version - 364 K)All Food Guide Servings of meat, fish, poultry and shellfish are represented as cooked.
Meat Alternatives
Beans, cooked and canned
175 mL, ¾ cup
Egg
2
Hummus
175 mL, ¾ cup
Lentils
175 mL, ¾ cup
Nuts, shelled
60 mL, ¼ cup
Peanut butter or nut butters
30 mL, 2 Tbsp
Seeds, shelled
60 mL, ¼ cup
Tofu
150 g, 175 mL, ¾ cup
Meat, fish, poultry and shellfish
Beef
75 g (2 ½ oz) / 125 mL, (½ cup)
Bison/Buffalo
75 g (2 ½ oz) / 125 mL, (½ cup)
Chicken
75 g (2 ½ oz) / 125 mL, (½ cup)
Deli meat, low-fat, low-salt
75 g (2 ½ oz) / 125 mL, (½ cup)
Duck
75 g (2 ½ oz) / 125 mL, (½ cup)
Fish and shellfish, canned (example: crab, salmon, tuna)
75 g (2 ½ oz) / 125 mL, (½ cup)
Fish, fresh or frozen (example: herring, mackerel, trout, salmon, sardines, squid, tuna)
75 g (2 ½ oz) / 125 mL, (½ cup)
Game birds (example: ptarmigan, partridge, grouse, goose)
75 g (2 ½ oz) / 125 mL, (½ cup)
Game meats (example: deer, moose, caribou, elk)
75 g (2 ½ oz) / 125 mL, (½ cup)
Goat
75 g (2 ½ oz) / 125 mL, (½ cup)
Ham
75 g (2 ½ oz) / 125 mL, (½ cup)
Lamb
75 g (2 ½ oz) / 125 mL, (½ cup)
Organ meat (example: liver, kidney)
75 g (2 ½ oz) / 125 mL, (½ cup)
Pork
75 g (2 ½ oz) / 125 mL, (½ cup)
Rabbit /Hare
75 g (2 ½ oz) / 125 mL, (½ cup)
Shellfish, fresh or frozen (example: clams, crab, lobster, mussels, scallops, shrimp, prawns)
75 g (2 ½ oz) / 125 mL, (½ cup)
Turkey
75 g (2 ½ oz) / 125 mL, (½ cup)
Veal
75 g (2 ½ oz) / 125 mL, (½ cup)
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