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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 (¼ 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 (¼ 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 ¼ oz.) tuna and 60 mL (¼ 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 ¼ oz.) tuna and 60 mL (¼ 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 (1¼ 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 (¼ 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 (1¼ 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 ¼ 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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