Health Canada
Symbol of the Government of Canada

Common menu bar links

Food and Nutrition

My Food Guide Servings Tracker

Help on accessing alternative formats, such as Portable Document Format (PDF), Microsoft Word and PowerPoint (PPT) files, can be obtained in the alternate format help section.

My Food Guide Servings Tracker


  Food Guide
per day
Breastfeeding Female aged 19 - 50
  • Include a multivitamin containing folic acid every day
  • Eat at least one dark green and one orange vegetable each day.
  • Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
  • Have vegetables and fruit more often than juice.
  • Make at least half of your grain products whole grain each day.
  • Choose grain products that are lower in fat, sugar or salt.
  • Drink skim, 1% or 2% milk each day.
  • Select lower fat alternatives.
  • Have meat alternatives such as beans, lentils and tofu often.
  • Eat at least two Food Guide Servings of fish each week.
  • Select lean meat and alternatives prepared with little or no added fat or salt.
  • Satisfy your thirst with water.
  • Limit foods and beverages high in calories, fat, sugar or salt.
  • Accumulate at least 2 ½ hours of moderate to vigorous physical activity each week

For more information and to order copies of Canada's Food Guide visit Canada's Food Guide on line.


Vegetables and Fruit
1 Food Guide Serving =

125 mL (½ cup) fresh, frozen or canned vegetable or fruit or 100% juice
250 mL (1 cup) leafy raw vegetables or salad
1 piece of fruit


Grain Products
1 Food Guide Serving =

1 slice (35 g) of bread or ½ pita or tortilla (35 g) or
125 mL (½ cup) cooked rice, pasta or couscous or
30 g cold cereal or 175 mL (¾cup) hot cereal


Milk and Alternatives
1 Food Guide Serving =

250 mL (1 cup) milk or fortified soy beverage or
175 g (¾ cup) yogurt or
50 g (1 ½ oz) cheese


Meat and Alternatives
1 Food Guide Serving =

75 g (2 ½ oz) / 125 mL (½ cup) cooked fish, shellfish, poultry or lean meat or
175 mL (¾ cup) cooked legumes or tofu or
60 mL (¼ cup) shelled nuts and seeds.


Include an extra 2 to 3 Food Guide Servings from any of the four food groups each day.
30 to 45 mL
(2 to 3 Tbsp)
each day
Oils and Fats

Include a small amount of unsaturated fat each day. This includes oil used for cooking, salad dressings, margarine and mayonnaise.
My Food Guide Servings Tracker
Food Intake Record


  Meal Vegetables and Fruit Grain Products Milk and Alternatives Meat and Alternatives Oils and Fats Limit foods
  Limit foods and beverages high in calories, fat, sugar or salt








Total Number of Food Guide Servings



Learn More About:

Additional Resources:

Back to Keep Track of your eating
Back to Canada's Food Guide homepage