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Food and Nutrition

Count Food Guide Servings in a Meal

When eating a meal made of single items such as vegetables, rice and chicken, it can be straight forward to compare what is on your plate to Food Guide Servings.

However, many meals are made of a mix of different foods such as casseroles, stir-fries and stews. These mixed dishes have ingredients from at least two food groups. Look at the examples below to learn more about counting Food Guide Servings in a meal and mixed dishes.

How do I count Food Guide Servings in a meal?

Here is an example:
Vegetable and beef stir-fry with rice, a glass of milk
and an apple for dessert.
250 mL (1 cup) mixed broccoli,
carrot and sweet red pepper=
2 Vegetables and Fruit Food Guide Servings
75 g (2 1⁄2 oz.) lean beef= 1 Meat and Alternatives Food Guide Serving
250 mL (1 cup) brown rice= 2 Grain Products Food Guide Servings
5 mL (1 tsp) canola oil= part of your Oils and Fats intake for the day
250 mL (1 cup) 1% milk= 1 Milk and Alternatives Food Guide Serving
1 apple= 1 Vegetables and Fruit Food Guide Serving
 

More Examples:

Learn More About:

Beef Lo Mien

 
Beef Lo Mien
250 mL (1 cup) broccoli, sweet red pepper, celery, onion= 2 Vegetables and Fruit Food Guide Servings
250 mL (1 cup) egg noodles= 2 Grain Products Food Guide Servings
75 g (1 ½ oz.) beef strips= 1 Meat and Alternatives Food Guide Serving
30 mL (2 Tbsp) unsalted cashews= ½ Meat and Alternatives Food Guide Serving
5 mL (1 tsp) peanut oil= part of your Oils and Fat intake for the day
 

Beef Sukiyaki

 
Beef Sukiyaki
125 mL (½ cup) mushrooms= 1 Vegetables and Fruit Food Guide Serving
60 mL (¼ cup) leek=

¼ Vegetables and Fruit Food Guide Serving

125 mL (½ cup) cellophane noodles= 1 Grain Products Food Guide Serving
105 g (3 ½ oz) beef= 1 ½ Meat and Alternatives Food Guide Serving
75 g (90 mL ) tofu= ½ Meat and Alternatives Food Guide Serving
 

Brazilian Seafood Stew

 
Brazilian Seafood Stew
125 mL (½ cup) canned tomatoes with juice= 1Vegetables and Fruit Food Guide Serving
60 mL (¼ cup) red pepper, onion= ½ Vegetables and Fruit Food Guide Serving
150 g (5 oz.) shrimps, bay scallops, white fish= 2 Meat and Alternatives Food Guide Servings
5 mL (1 tsp) olive oil= part of your Oils and Fat intake for the day
 

Chicken Couscous

 
Chicken Couscous
375 mL (1 ½ cups) carrot, turnip, zucchini, red pepper= 3 Vegetables and Fruit Food Guide Servings
250 mL (1 cup) couscous= 2 Grain Products Food Guide Servings
75 g (2 ½ oz.) chicken= 1 Meat and Alternatives Food Guide Serving
about 90 mL (6 Tbsp) chickpeas= about ½ Meat and Alternatives Food Guide Serving
5 mL (1 tsp) olive oil= part of your Oils and Fat intake for the day
 

Chile Con Carne with Beans

 
Chile Con Carne with Beans
125 mL (½ cup) tomato sauce= 1 Vegetables and Fruit Food Guide Serving
125 mL (½ cup) celery, onion, stewed tomatoes= 1 Vegetables and Fruit Food Guide Serving
75 g (2 ½ oz.) ground beef= 1 Meat and Alternatives Food Guide Serving
About 90 mL (6 Tbsp) kidney beans= about ½ Meat and Alternatives Food Guide Serving
 

Cod Chowder

 
Cod Chowder
125 mL (½ cup) potato= 1 Vegetables and Fruit Food Guide Serving
60 mL (¼ cup) onion= ½ Vegetables and Fruit Food Guide Serving
225 g (7.5 oz.) cod= 3 Meat and Alternatives Food Guide Servings
250 mL (1 cup) milk= 1 Milk and Alternatives Food Guide Serving
 

Dal

 
Dal
125 mL ( ½ cup) tomato, onion= 1 Vegetables and Fruit Food Guide Serving
175 mL (¾ cup) lentils= 1 Meat and Alternatives Food Guide Serving
 

Fajita with Beef and Vegetables

 
Fajita with Beef and Vegetables
125 mL (½ cup) sweet green pepper, onion, tomato= 1 Vegetables and Fruit Food Guide Serving
1 tortilla (70 g)= 2 Grain Products Food Guide Servings
About 35 g (1 ¼ oz.) steak= about ½ Meat and Alternatives Food Guide Serving
5 mL (1 tsp) vegetable oil= part of your Oils and Fat intake for the day
 

Omelette

 
Omelette
60 mL (¼ cup) green pepper= ½ Vegetables and Fruit Food Guide Serving
60 mL (¼ cup ) onion= ½ Vegetables and Fruit Food Guide Serving
1 egg= ½ Meat and Alternatives Food Guide Serving
30 g (1 oz) ham= ½ Meat and Alternatives Food Guide Serving
5 mL (1 tsp) margarine= part of your Oils and Fat intake for the day
 

Paella

 
Paella
125 mL (½ cup) sweet red pepper, Spanish onion= 1 Vegetables and Fruit Food Guide Serving
250 mL (1 cup) short grain rice= 2 Grain Products Food Guide Servings
75 g (2 ½ oz.) skinless, boneless chicken breast= 1 Meat and Alternatives Food Guide Serving
about 35 g (1 ¼ oz.) sausage, shrimp= about ½ Meat and Alternatives Food Guide Serving
10 mL (2 tsp) olive oil= part of your Oils and Fat intake for the day
 

Palak Paneer

 
Palak Paneer
125 mL (½ cup) spinach, raw= ½ Vegetables and Fruit Food Guide Serving
125 mL (½ cup) onion= 1 Vegetables and Fruit Food Guide Serving
50 g (1 ½ oz) paneer=

1 Milk and Alternatives Food Guide Serving

15 mL (1 Tbsp) margarine= part of your Oils and Fat intake for the day
 

Plantain and Meat Casserole

 
Plantain and Meat Casserole
250 mL (1 cup) tomato, red and green peppers, onion= 2 Vegetables and Fruit Food Guide Servings
125 mL (½ cup) plantain= 1 Vegetables and Fruit Food Guide Serving
about 35 g (1 ¼ oz.) ground beef= ½ Meat and Alternatives Food Guide Serving
1 egg= ½ Meat and Alternatives Food Guide Serving
10 mL (2 tsp) olive oil= part of your Oils and Fat intake for the day
 

Rice and Beans

 
Rice and Beans
60 mL (¼ cup) scallions, hot peppers= ½ Vegetables and Fruit Food Guide Serving
125 mL (½ cup) brown rice= 1 Grain Products Food Guide Serving
175 mL (¾ cup) kidney beans= 1 Meat and Alternatives Food Guide Serving
 

Shish Kabob on Rice

 
Shish Kabob on Rice
125 mL (½ cup) sweet green pepper, tomato, onion= 1 Vegetables and Fruit Food Guide Serving
about 35 g (1 ¼ oz.) lean beef= about ½ Meat and Alternatives Food Guide Serving
 

Squash and Chickpea Soup

 
Squash and Chickpea Soup
250 mL (1 cup) butternut or acorn squash= 2 Vegetables and Fruit Food Guide Servings
60 mL (¼ cup) tomato, onion= ½ Vegetables and Fruit Food Guide Serving
about 90 mL (6 Tbsp) chickpeas= about ½ Meat and Alternatives Food Guide Serving
 

Vegetable Curry

 
Vegetable Curry
125 mL (½ cup) fresh spinach= ½ Vegetable and Fruit Food Guide Serving
250 mL (1 cup) carrot, cauliflower, mushrooms, green beans, onion=

2 Vegetable and Fruit Food Guide Serving

about 90 mL (6 Tbsp) chickpeas= about ½ Meat and Alternatives Food Guide Serving
15 mL (1 Tbsp) peanut oil= part of your Oils and Fat intake for the day
 

Venison Stew

 
Venison Stew
125 mL (½ cup) carrots, onion, green peas= 1 Vegetable and Fruit Food Guide Serving
60 mL (¼ cup) potato=

½ Vegetables and Fruit Food Guide Serving

60 mL (¼ cup) tomato juice=

½ Vegetables and Fruit Food Guide Serving

75 g (2 ½ oz) venison= 1 Meat and Alternatives Food Guide Serving