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Using the Food Guide
Examples of Meals for Different Families
Expecting mom and family
Jeff, Nicole and Megan will soon become a family of four; Nicole is expecting! Nicole is eating the same types of foods as the rest of the family but she’s made a small change to the amount of food she eats. After her first trimester, she started including 2 extra Food Guide Servings to her usual eating pattern to help manage her appetite and meet her energy needs. Recently, she started finishing her lunch as an afternoon snack because she fills up quickly at mealtimes.
| Nicole age 27 |
Jeff age 27 |
Megan age 2 |
|
|---|---|---|---|
| Recommended Number of Food Guide Servings per day. | |||
| Vegetables and fruit | 8 |
9 |
4 |
| Grain Products | 7 |
8 |
3 |
| Milk and Alternatives | 2 |
2 |
2 |
| Meat and Alternatives | 3 |
3 |
1.5 |
| Meals | |||
| Breakfast | 2 slices whole wheat bread 30 mL almond butter 1 banana 250 (1 cup) fortified soy beverage |
2 slices whole wheat bread 30 mL almond butter 1 banana 250 (1 cup) fortified soy beverage |
1 slices whole wheat bread 15 mL almond butter 125 (½ cup) fortified soy beverage |
| Snack | 1 apple 250 mL (1 cup) mixed veggies (carrots, cucumber, celery)
|
1 apple Water |
½ sliced banana Water |
| Lunch | ½ egg salad wrap: Mayonnaise ½ whole wheat tortilla 1 pear Water |
Egg salad wrap: Mayonnaise 1 whole wheat tortilla 1 pear Water |
Egg salad wrap: Mayonnaise ½ whole wheat tortilla 125 (½ cup) fortified soy beverage |
| Snack | ½ egg salad wrap: Mayonnaise ½ whole wheat tortilla water |
250 mL (1 cup) mixed veggies (carrots, cucumber, celery) 23 g (9) whole grain crackers |
1 pear Water |
| Supper | Tofu stir fry: 125 mL (½ cup) broccoli, 125 mL (½ cup) red, yellow and orange pepper, 250 mL (1 cup) whole grain rice Sesame oil Ginger Water |
Tofu stir fry: 125 mL (½ cup) broccoli, 125 mL (½ cup) red, yellow and orange pepper, 250 mL (1 cup) whole grain rice Sesame oil Ginger 1 apple water |
Tofu stir fry: 125 mL (½ cup) broccoli, red, yellow and orange pepper, 125 mL (½ cup) whole grain rice Sesame oil Ginger 125 (½ cup) fortified soy beverage Water |
| Snack | 30 g dry cereal 250 mL (1 cup) fortified soy beverage |
500 mL ( 2 cups) plain popcorn 250 mL (1 cup) fortified soy beverage |
½ apple 125 (½ cup) fortified soy beverage |
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