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Food and Nutrition
Using the Food Guide
Examples of Meals for Different Families
Single mom with one child and help from grandmother
Susan lives with her 10 year old daughter Erin. Her mother Lillian lives close by and has meals with the family while she keeps an eye on her granddaughter. Susan buys her lunch at work, while Erin goes home to have lunch with her grandmother. Lillian makes the family supper and often cooks extra soup or stew to freeze for another day.
| Erin Age 10 |
Susan Age 45 |
Lillian Age 72 |
|
|---|---|---|---|
| Recommended Number of Food Guide Servings per day. | |||
| Vegetables and fruit | 6 |
7 to 8 |
7 |
| Grain Products | 6 |
6 to 7 |
6 |
| Milk and Alternatives | 3 to 4 |
2 |
3 |
| Meat and Alternatives | 1 to 2 |
2 |
2 |
| Meals | |||
| Breakfast | 2 slices of French toast with 125 mL (½ cup) canned peaches 250 mL (1 cup) of milk |
2 slices of French toast with 125 mL (½ cup) canned peaches |
2 slices of French toast with 125 mL (½ cup) canned peaches 1 orange Coffee with 80 mL (⅓ cup) milk |
| Snack | 1 kiwi 30 g whole grain cereal with 175 g (¾ cup) yogurt |
30 g whole grain cereal with 125 mL (½ cup) berries and 250 mL (1 cup) milk |
30 g whole grain cereal with 175 g (¾ cup) yogurt and 125 mL (½ cup) berries |
| Lunch | Chicken sandwich made with 2 slices of whole grain bread and 75 g (2 ½ oz.) of chicken 125 mL (½ cup) unsweetened applesauce water |
Lentil and vegetable soup made with 175 mL (¾ cup) lentils and 125 ml (½ cup) vegetables 1 orange 1 pumpernickel bagel water |
Chicken sandwich made with 2 slices of whole grain bread and 75 g (2 ½ oz.) of chicken 125 mL (½ cup) unsweetened applesauce Tea with 80 mL (⅓ cup) milk |
| Snack | 125 mL (½ cup) vegetable sticks |
125 mL (½ cup) vegetable sticks |
125 mL (½ cup) vegetable sticks |
| Supper | Carrot, turnip and beef stew made with 125 mL (½ cup) of carrots and turnips and 75 g (2 ½ oz.) beef 125 mL (½ cup) mashed potatoes 250 mL (1 cup) of milk |
Carrot, turnip and beef stew made with 125 mL (½ cup) of carrots and turnips and 75 g (2 ½ oz.) beef 125 mL (½ cup) mashed potatoes 1 slice (35 g) cornbread 125 mL (½ cup) of milk |
Carrot, turnip and beef stew made with 125 mL (½ cup) of carrots and turnips and 75 g (2 ½ oz.) beef 125 mL (½ cup) mashed potatoes 1 slice (35 g) cornbread 250 mL (1 cup) of milk |
| Snack | 6 whole wheat crackers 50 g slice of cheese (1 ½ oz.) |
Tea with 80 mL (⅓ cup) milk |
|
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