Topic Overview

You can use Canada's Food Guide to make healthy choices about what you eat. The chart below shows the recommended amounts for adults to eat from each food group.

For a food guide that shows how much to eat from each food group based on your specific needs, go to the website

Sample foods
Food group Amount needed each day

Vegetables and fruit

7 to 10 Food Guide Servings


  • ½ cup (125 mL) fresh, frozen, or canned vegetables or fruit or 100% juice
  • 1 cup (250 mL) raw leafy vegetables
  • 1 piece of fruit

Grain products

6 to 8 Food Guide Servings


  • 1 slice (35 g) of bread
  • ½ (35 g) pita or tortilla
  • 30 g cold cereal or ¾ cup (175 mL) hot cereal
  • ½ cup (125 mL) cooked rice, pasta, or couscous

Milk and alternatives

2 to 3 Food Guide Servings


  • 1 cup (250 mL) milk or fortified soy beverage
  • 50 g (1½) ounces cheese
  • ¾ cup (175 mL) yogurt

Meat and alternatives

2 to 3 Food Guide Servings


  • 75 g (2½ oz) lean meat, poultry, or fish
  • 2 eggs
  • 2 tablespoons (30 mL) peanut or nut butter
  • ¼ cup (60 mL) shelled nuts
  • ¾ cup (175 mL) cooked beans, peas, or lentils
  • ¾ cup (150 g or 175 mL) tofu

Oils and fats

2 to 3 tablespoons ( 30 to 45 mL)

Choose unsaturated oils and fats.

Health Tools

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Other Works Consulted

  • U.S. Department of Health and Human Services, U.S. Department of Agriculture (2010). Dietary Guidelines for Americans, 2010, 7th ed. Washington, DC: U.S. Government Printing Office. Also available online:


ByHealthwise Staff
Primary Medical Reviewer Kathleen Romito, MD - Family Medicine
Anne C. Poinier, MD - Internal Medicine
Adam Husney, MD - Family Medicine
Specialist Medical Reviewer Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
Colleen O'Connor, PhD, RD - Registered Dietitian

Current as ofNovember 20, 2015