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Food and Nutrition

Using the Food Guide

Examples of Meals for Different Families

Family of two adults and two children

The Wong family includes mom, dad and two children; Sophie, 3 and Colin, 5. The children don't need as many Food Guide Servings from the Vegetables and Fruit and Grain Products groups as their parents. Mom and dad have to fit more of these foods into their day. The whole family takes a bag lunch and packs along their snacks. Here's what one day of eating might look like.

Sophie
age 3
Colin
age 5
Mom
age 33
Dad
age 35
Recommended Number of Food Guide Servings per day.
Vegetables and fruit
4
5
7 to 8
8 to 10
Grain Products
3
4
6 to 7
8
Milk and Alternatives
2
2
2
2
Meat and Alternatives
1
1
2
3
Meals
Breakfast
Smoothie made with 60 ml (╝ cup) frozen berries and 125 mL (½ cup) 2% milk

15 g whole grain cereal with 125 mL (½ cup) 2% milk
Smoothie made with 60 ml (╝ cup) frozen berries and 125 mL (½ cup) 2% milk

30 g whole grain cereal with 125 mL (½ cup) 2% milk
Smoothie made with 125 ml (½ cup) frozen berries and 250 mL (1 cup) 2% milk

1 slice whole wheat toast

1 boiled egg
Smoothie made with 125 ml (½ cup) frozen berries and 250 mL (1 cup) 2% milk

2 slices whole wheat toast

2 boiled eggs
Snack
½ sliced banana
water
1 banana
water
1 banana
water
1 banana
water
Lunch
125 mL (½ cup) butternut squash soup

½ tuna wrap made with 37.5 g (1 ╝ oz.) tuna and 60 mL (╝ cup) green peppers slices wrapped in ½ whole wheat tortilla

125 mL (½ cup) 2% milk
125 mL (½ cup) butternut squash soup

½ tuna wrap made with 37.5 g (1 ╝ oz.) tuna and 60 mL (╝ cup) green peppers slices wrapped in ½ whole wheat tortilla

125 mL (½ cup) 2% milk
250 mL (1 cup) butternut squash soup

1 tuna wrap made with 37.5 g (1╝ oz.) tuna and 125 mL (½ cup) green peppers slices wrapped in 1 whole wheat tortilla

250 mL (1 cup) 2% milk
250 mL (1 cup) butternut squash soup

1 ½ tuna wrap made with 75 g (2 ½ oz.) tuna and 125 mL (½ cup) green peppers slices wrapped in 1 ½ whole wheat tortilla

250 mL (1 cup) 2% milk
Snack
60 mL (╝ cup) carrots

125 mL (½ cup) 2% milk
125 mL (½ cup) carrots

125 mL (½ cup) 2% milk
125 mL (½ cup) carrots
125 mL (½ cup) carrots
Supper
125 mL (½ cup) stir fried broccoli, carrots and cauliflower [frozen medley]

125 mL (½ cup) brown rice

37.5 g (1╝ oz.) stir fried chicken
125 mL (½ cup) stir fried broccoli, carrots and cauliflower [frozen medley]

125 mL (½ cup) brown rice

37.5 g (1 ╝ oz.) stir fried chicken
125 mL (½ cup) stir fried broccoli, carrots and cauliflower [frozen medley]

250 mL (1 cup) brown rice

75 g (2 ½ oz.) stir fried chicken
250 mL (1 cup) stir fried broccoli, carrots and cauliflower [frozen medley]

250 mL (1 cup) brown rice

75 g (2 ½ oz.) stir fried chicken
Snack
30 g dry cereal
30 g dry cereal
500 mL (2 cups) plain popcorn
500 mL (2 cups) plain popcorn

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