4 Canada’s Food Guide
Learning Objectives
- Describe the basic nutritional elements and properties of food
- Describe the nutritional requirements of a healthy diet
- Understand the nutrition facts tables (NFT)
Most Canadians have been introduced at one point or another to Canada’s Food Guide for a balanced diet. The latest version, adapted in 2007, includes changes and improvements based on recent studies and focuses on eating more wholesome foods. The four food groups are:
- Vegetables and fruit
- Grain products
- Milk and alternatives
- Meat and alternatives
Depending on a person’s gender and age, Canada’s food guide recommends the number of servings in each food group that a person should consume (Tables 1a-1d). It also contains information about what is considered a serving of different types of food.
Children Girls and Boys
| Food | 2-3 years old | 4-8 years old | 9-13 years old |
| Vegetables and Fruit | 4 servings | 5 servings | 6 servings |
| Grain Products | 3 servings | 4 servings | 6 servings |
| Milk and Alternatives | 2 servings | 2 servings | 3-4 servings |
| Meat and Alternatives | 1 serving | 1 serving | 1-2 servings |
Table 1a: Recommended servings of each food group
Teens: 14-18 years old
| Food | Female | Male |
| Vegetables and Fruit | 7 servings | 8 servings |
| Grain Products | 6 servings | 7 servings |
| Milk and Alternatives | 3-4 servings | 3-4 servings |
| Meat and Alternatives | 2 servings | 3 servings |
Table 1b: Recommended servings of each food group
Adults: 19-50 years old
| Food | Female | Male |
| Vegetables and Fruit | 7-8 servings | 8-10 servings |
| Grain Products | 6-7 servings | 8 servings |
| Milk and Alternatives | 2 servings | 2 servings |
| Meat and Alternatives | 2 servings | 3 servings |
Table 1c: Recommended servings of each food group
Adults: 51+ years old
| Food | Female | Male |
| Vegetables and Fruit | 7 servings | 7 servings |
| Grain Products | 6 servings | 7 servings |
| Milk and Alternatives | 3 servings | 3 servings |
| Meat and Alternatives | 2 servings | 3 servings |
Table 1d: Recommended servings of each food group