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Using the Food Guide
Examples of Meals for Different Families
Couple expecting their first baby
Jackie and Phil are expecting their first baby! To help support a healthy pregnancy, Jackie is taking a daily multivitamin and following Canada's Food Guide. Jackie is in her first trimester and has been eating the same amount of food since before she was pregnant. Phil usually prepares the meals for the couple. Making a weekly meal plan before grocery shopping has helped them eat more fruits and vegetables.
| Jackie age 30 |
Phil age 29 |
||
|---|---|---|---|
| Recommended Number of Food Guide Servings per day. | |||
| Vegetables and fruit | 8 |
9 |
|
| Grain Products | 6 |
8 |
|
| Milk and Alternatives | 2 |
2 |
|
| Meat and Alternatives | 2 |
3 |
|
| Meals | |||
| Breakfast | 30 g whole grain cereal with 125 mL (½ cup) 2% milk 1 banana |
45 g whole grain cereal with 250 mL (1 cup) 2% milk 1 banana |
|
| Snack | 175 mL yogurt 30g granola Water |
1 apple Water |
|
| Lunch | Grilled chicken salad: 2 slices whole wheat bread 1 peach Water |
Grilled chicken sandwich: 2 slices whole wheat bread 1 peach Water |
|
| Snack | 125 mL (½ cup) mixed veggies (carrots, cucumber, celery) Water |
125 mL (½ cup) mixed veggies (carrots, cucumber, celery) 30 g crackersWater |
|
| Supper | 75 g grilled salmon 250 mL (1 cup) whole wheat rice 250 mL (1 cup) steamed vegetables: broccoli, cauliflower Vegetable oil 125 mL (½ cup) |
90 g grilled salmon 250 mL (1 cup) whole wheat rice 250 mL (1 cup) steamed vegetables: broccoli, cauliflower Vegetable oil 125 mL (½ cup) |
|
| Snack | 125 mL (½ cup) 2% milk |
45 g dry cereal 250 mL (1 cup) 2% milk |
|
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