Canada's food guide to healthy eating (Nutrition during pregnancy and breast-feeding)

Canada's Food Guide to Healthy Eating

Enjoy a variety of foods from each group every day. Choose lower fat foods more often.
Making changes to your eating habits can be a challenge! Start by setting small goals. Reward yourself often with non-food treats for meeting even your smallest goals.
Writing down your plans helps to reinforce your commitment. Discussing these goals with someone close to you also helps.

Grain Products:

Have 5-12 servings per day
Examples of one serving:

• 1 slice of whole wheat bread
• 30 g cold cereal (1/2 - 3/4 cup)
• 175 mL (3/4 cup) hot cereal

Examples of two servings:

• 1 bagel, pita or bun
• 250 mL (1 cup) cooked pasta or rice

Ways to eat more grain products:

• Try bread pudding or rice pudding for breakfast.
• Homemade muffins are great for breakfast, snack or dessert.
• Try toast, bannock, whole grain crackers or a sandwich at snack time.
• Make your own oatmeal cookies.

Milk Products:

Have 3-4 servings per day
Example of one serving:

• 250 mL (1cup) milk
• 50 g (1-1/2 oz) cheese
• 2-3 slices processed cheese (50 g)
• 175 g (3/4 cup) yogurt

Ways to Eat More Milk Products:

• Use milk or skim milk powder in hot chocolate, puddings and soups.
• Make a fruit shake. Mix fruit and milk in a blender. Sweeten to taste.
• Add skim milk powder to soups, hot cereal, meat loaf, mashed potato and casseroles.
• Add fruit to plain yogurt.
• Use yogurt in place of sour cream or mayonnaise in dips or sandwich fillings.
• Substitute lower-fat yogurt for dessert.
• Add grated cheese to soups, chili, casseroles, sandwiches or salads.

Vegetables and Fruit:

Have 5-10 servings each day
Example of one serving:

• 1 medium size vegetable or fruit
• 125 mL (1/2 cup) fresh, frozen or canned vegetables or fruit
• 250 mL (1cup) salad
• 125 mL (1/2 cup) vegetable or fruit juice

Ways to eat more vegetables and fruit:

• Have raw vegetables cleaned and ready in the fridge. Store in a plastic bag with a few drops of water. Serve with a yogurt dip.
• Try tomato or vegetable juice.
• Add fresh or frozen vegetables, canned tomato soup or tomato paste to soup, casseroles or meat loaf.
• Use cabbage instead of lettuce for salads
• Top a baked potato with chopped broccoli, grated cheese or creamy yogurt dressing.
• Add dried fruit like raisins, dates or apricots to your favorite recipe.
• Try wild berries as a snack or in your favorite recipes.

Meat and Alternatives:

Have 2-3 servings per day
Example of one serving

• 50-100 g (2-3 oz) meat, poultry or fish
• 50-100 g (1/3 - 2/3 can) canned fish
• 125 - 250 mL (1/2 - 1cup) beans or lentils
• 100 g (1/3 cup) tofu
• 30 mL (2 tbsp) peanut butter
• 1-2 eggs

Other Foods

Taste and enjoyment can also come from other foods and beverages that are not part of the four food groups. Some of these foods are higher in fat and calories. These foods should be used in moderation. Examples include butter, margarine, cooking oils, lard, desserts, deep-fried foods and fried snack foods.