Eating Well with Canada's Food Guide
A Resource for Educators and Communicators

Appendix A: Sample One-Day Menus

Olivia, 3-year-old girl
Malcolm, 12-year-old boy
Emily, 16-year-old female
James, 45-year-old male
Isabelle, 60-year-old female
Raj, 20-year-old male vegetarian

Sample one-day menu for Olivia, a three-year-old girl

Recommended Daily Food Guide Servings

	Vegetables and Fruit	Grain Products	Milk and Alternatives	Meat and Alternatives
Girls 2 - 3 years	4	3	2	1

 

Foods	Number of Food Guide Servings				Added Oils and Fats
	Vegetables and Fruit	Grain Products	Milk and Alternatives	Meat and Alternatives
Breakfast
½ bowl of whole grain cereal (15 g)		½
125 mL (½ cup) of 2 % milk			½
Snack
60 mL (¼ cup) carrots sticks and broccoli florets with salad dressing	½
water
Lunch
½ salmon sandwich on whole wheat bread (made with 30 g or 1 oz of canned salmon and mayonnaise)		1		½
60 mL (¼ cup) red pepper strips and cucumber slices	½
125 mL (½ cup) milk			½
1 peach	1
Snack
oat rings cereal (15 g)		½
125 mL (½ cup) milk			½
Dinner
125 mL (½ cup) spaghetti with tomato and meat sauce (about 40 g or 1 ½ oz of meat)	½	1		½
125 mL (½ cup) milk			½
125 mL (½ cup) applesauce	1
Snack
½ banana	½
Total Food Guide Servings for the day	4	3	2	1

Sample one-day menu for Malcolm, a 12-year-old boy

Recommended Daily Food Guide Servings

	Vegetables and Fruit	Grain Products	Milk and Alternatives	Meat and Alternatives
Boy 9 - 13 years	6	6	3-4	1-2

 

Foods	Number of Food Guide Servings				Added Oils and Fats
	Vegetables and Fruit	Grain Products	Milk and Alternatives	Meat and Alternatives
Breakfast
1 small slice of leftover cheese pizza on whole wheat crust		1½	½
250 mL (1 cup) milk			1
125 mL (½ cup) orange juice	1
Snack
1 whole grain granola bar		1
water
Lunch
roast beef sandwich with 75g (2 ½ oz) beef and mayonnaise on 2 slices of whole grain bread		2		1
250 mL (1 cup) milk			1
1 nectarine	1
Snack
125 mL (½ cup) cantaloupe cubes with low fat fruit yogurt dip	1		½
water
Dinner
chicken stir-fry with 75g (2 ½ oz) chicken and 250 mL (1 cup) broccoli and red peppers cooked in canola oil	2			1
175 mL (¾ cup) whole wheat noodles		1½
250 mL (1 cup) milk			1
Snack
125 mL (½ cup) blueberries	1
Total Food Guide Servings for the day	6	6	4	2

Sample one-day menu for Emily, a 16-year-old female

Recommended Daily Food Guide Servings

	Vegetables and Fruit	Grain Products	Milk and Alternatives	Meat and Alternatives
Females 14 - 18 years	7	6	3-4	2

 

Foods	Number of Food Guide Servings				Added Oils and Fats
	Vegetables and Fruit	Grain Products	Milk and Alternatives	Meat and Alternatives
Breakfast
1 whole wheat tortilla with 15 mL (1 Tbsp) peanut butter		2		½
1 banana	1
250 mL (1 cup) skim milk			1
Snack
1 apple	1
water
Lunch
tuna salad sandwich (30 g or 1 oz of tuna and mayonnaise) on 2 slices of rye bread		2		½
125 mL (½ cup) orange juice	1
125 mL (1/2 cup) baby carrots with dip	1
Dinner
500 mL (2 cups) spinach salad with 125 mL (½ cup) strawberries and kiwi and 60 mL (¼ cup) almonds	2 1			1
salad dressing
1 whole wheat bagel		2
50 g (1 ½ oz cheese)			1
250 mL (1 cup) skim milk			1
Total Food Guide Servings for the day	7	6	3	2

Sample one-day menu for James, a 45-year-old male

Recommended Daily Food Guide Servings

	Vegetables and Fruit	Grain Products	Milk and Alternatives	Meat and Alternatives
Males 19 - 50 years	8-10	8	2	3

 

Foods	Number of Food Guide Servings				Added Oils and Fats
	Vegetables and Fruit	Grain Products	Milk and Alternatives	Meat and Alternatives
Breakfast
1 large bowl of whole grain cereal (60 g) with 125 mL (½ cup) peaches and 30 mL (2 Tbsp) walnuts	1	2		½
250 mL (1 cup) 2% milk			1
1 coffee
Snack
250 mL (1 cup) orange juice	2
Lunch
Leftovers: marinated chicken breast (75 g or 2½ oz) with 250 mL (1 cup) whole wheat couscous and 125 mL (½ cup) cooked green beans with margarine	1	2		1
1 apple	1
water
Dinner
110 g (3 ½ oz) roast pork				1½
250 mL (1 cup) rice pilaf		2
125 mL (1/2 cup) steamed asparagus	1
250 mL (1 cup) romaine lettuce with 125 mL (½ cup) cut-up tomato, cucumber, celery and vinaigrette	1 1
water
Snack
2 whole grain toast with margarine		2
1 banana	1
250 mL (1 cup) 2% milk			1
Total Food Guide Servings for the day	9	8	2	3

Sample one-day menu for Isabelle, a 60-year-old female

Recommended Daily Food Guide Servings

	Vegetables and Fruit	Grain Products	Milk and Alternatives	Meat and Alternatives
Females 51+ years	7	6	3	2

 

Foods	Number of Food Guide Servings				Added Oils and Fats
	Vegetables and Fruit	Grain Products	Milk and Alternatives	Meat and Alternatives
Breakfast
175 mL (¾ cup) oatmeal		1
125 mL (½ cup) 1% milk			½
1 pear	1
Snack
30 mL (2 Tbsp) almonds				½
3 graham crackers		1
Tea with lemon
Lunch
Pasta salad: 250 mL (1 cup) whole wheat pasta; 125 mL (½ cup) roasted red peppers and corn; 125 mL (1/2 cup) broccoli florets and parsley; 1 hard boiled egg; vinaigrette	1 1	2		½
125 mL (1/2 cup) blueberries	1
125 mL (½ cup) 1% milk			½
Snack
175 mL (¾ cup) low fat yogurt			1
125 mL (½ cup) fruit salad	1
Dinner
Moroccan stew: 175 mL (3/4 cup) chick peas; 125 mL (½ cup) green peas and sweet potato; cooked with olive oil	1			1
125 mL (½ cup) basmati rice		1
125 mL (½ cup) 1% milk			½
Snack
bowl of whole grain cereal (30 g)		1
125 mL (½ cup) milk			½
1 small banana sliced	1
Total Food Guide Servings for the day	7	6	3	2

Sample one-day menu for Raj, a 20-year-old male vegetarian

Recommended Daily Food Guide Servings

	Vegetables and Fruit	Grain Products	Milk and Alternatives	Meat and Alternatives
Males 19- 50 years	8-10	8	2	3

 

Foods	Number of Food Guide Servings				Added Oils and Fats
	Vegetables and Fruit	Grain Products	Milk and Alternatives	Meat and Alternatives
Breakfast
smoothie: 250 mL (1 cup) fortified soy beverage; 125 mL (½ cup) frozen berries; 1 banana	2		1
2 scrambled eggs				1
2 whole wheat toast with margarine		2
Snack
1 homemade muffin		2
water
Lunch
stir-fry: 175 mL (¾ cup) tofu; 125 mL (½ cup) orange pepper; 125 mL (½ cup) zucchini cooked with black bean sauce and canola oil	2			1
250 mL (1 cup) quinoa		2
1 apple	1
Dinner
175 mL (¾ cup) cooked red lentils (dahl)				1
½ naan bread		2
125 mL (½ cup) cooked spinach with margarine	1
250 mL (1 cup) orange juice	2
Snack
250 mL (1 cup) cantaloupe	2
250 mL (1 cup) fortified soy beverage			1
Total Food Guide Servings for the day	10	8	2	3

Canada's Food Guide suggests...

• Eat the recommended amount and type of food each day.
• Eat at least one dark green and one orange vegetable each day.
• Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
• Have vegetables and fruit more often than juice.
• Make at least half of your grain products whole grain each day.
• Choose grain products that are lower in fat, sugar or salt.
• Drink skim, 1% or 2% milk each day.
• Select lower fat milk alternatives.
• Have meat alternatives such as beans, lentils and tofu often.
• Eat at least two Food Guide Servings of fish each week.
• Select lean meat and alternatives prepared with little or no added fat or salt.
• Include a small amount of unsaturated fat each day.
• Satisfy your thirst with water.
• Limit foods and beverages high in calories, fat, sugar or salt.
• Be active every day.