Health Canada
www.hc-sc.gc.ca
Common menu bar links
Institutional links
Food and Nutrition
Using the Food Guide
Examples of Meals for Different Families
Single dad with two teenagers
Michel is a single dad who lives with his teenagers Amanda and Jeremy. Amanda plays soccer and dances several times a week. Jeremy also plays soccer and is on the school basketball team. The teens are often hungry after their busy activities and get extra calories by eating an additional Food Guide Serving from the Vegetables and Fruit or Grain Products group. The kids make their lunch or buy their lunches at the school cafeteria. Dad is on the road a lot so buys something to eat on the run. The family eats supper together a few times a week.
| Amanda Age 15 |
Jeremy Age 17 |
Michel Age 52 |
|
|---|---|---|---|
| Recommended Number of Food Guide Servings per day. | |||
| Vegetables and fruit | 7 |
8 |
7 |
| Grain Products | 6 |
7 |
7 |
| Milk and Alternatives | 3 to 4 |
3 to 4 |
3 |
| Meat and Alternatives | 2 |
3 |
3 |
| Meals | |||
| Breakfast | 30 g cold cereal with 125 mL (½ cup) 2% milk 1 medium pear |
60 g cold cereal with 250 mL (1 cup) 2% milk 1 medium pear |
30 g cold cereal with 125 mL (½ cup) 2% milk coffee with 60 mL (¼ cup) milk 1 medium pear |
| Snack | ½ whole wheat bagel with 15 mL (1 Tbsp) peanut butter 1 banana |
1 banana |
1 whole wheat bagel with 30 mL (2 Tbsp) peanut butter 1 banana |
| Lunch | Chicken salad made with 250 mL (1 cup) romaine lettuce, 37.5 g (1 ¼ oz.) sliced cooked chicken 125 mL (½ cup) baby carrots 1 whole wheat pita bread 250 mL container of milk. |
Submarine sandwich made with 1 whole wheat bun, 75 g (2 ½ oz.) turkey, 125 mL (½ cup) tomato and sliced green peppers and 50 g (1 ½ oz.) cheese 125 mL (½ cup) baby carrots 250 mL container of milk |
Submarine sandwich made with 1 whole wheat bun, 75 g (2 ½ oz.) turkey, 125 mL (½ cup) tomato and sliced green peppers and 50 g (1 ½ oz.) cheese 125 mL (½ cup) baby carrots water |
| Snack | 1 peach 175 g (¾ cup) yogurt |
2 peaches |
1 peach Tea with 60 mL (¼ cup) milk |
| Supper | 75 g (2 ½ oz.) broiled salmon 250 mL (1 cup) couscous 125 mL (½ cup) steamed broccoli 1 baked apple 250 mL (1 cup) of milk |
75 g (2 ½ oz.) broiled salmon 250 mL (1 cup) couscous 125 mL (½ cup) steamed broccoli 1 baked apple 250 mL (1 cup) of milk |
75 g (2 ½ oz.) broiled salmon 250 mL (1 cup) couscous 125 mL (½ cup) steamed broccoli 1 baked apple 250 mL (1 cup) of milk |
| Snack | 6 whole grain crackers |
1 whole wheat bagel with 30 mL (2 Tbsp) peanut butter |
|
Go to another example:
