Healthy

Eating Tool

What is a Serving Size?

Vegetables & Fruit, Aim for 7-10 Servings Daily
One serving equals:

Medium piece of fruit, the size of a tennis ball Green leafy veggies 250 ml (1 cup)

Fresh or frozen fruit or cut vegetables 125 ml (1/2 cup) Dried fruit, 2 tablespoons
Grain Products, Aim for 6-8 Servings Daily
One serving equals:

 Cooked grains (rice, oats, pasta, etc.) - 1/2 cup

 Breads (1 slice, ½ pita, ½ small bagel) - 30g
 Cereals (1/3 cup for bran type or
2/3 cup flaked) - 30g
 Mashed potato - 1/2 cup
 Potato, sweet potato, yam ½ medium

Milk & Alternatives, Aim for 2-3 Servings Daily

One serving equals:

Unsweetened yogurt, 175g (3/4 cup) Skim milk, 1%, 2%, or soy, Cheese (15% MF or less),
Plain or fruit flavour, Almond or rice milk 250ml (1 cup) 50g (1.5 oz)
Meat & Alternatives, Aim for 2-3 Servings Daily
One serving equals:

¼ cup shelled nuts & seeds

60ml (1/4 cup)

Beans, lentils, peas, tofu ¾ cup

75g or 2.5 oz fatty fish, lean (cooked or canned)
beef, pork, chicken or turkey

2 large eggs
Peanut or almond butters
30 ml (2 Tbsp)

Oils & Fats, Aim for 2-3 Tablespoons Daily

(There are 3 teaspoons in 1 tablespoon)

One serving equals:

1 tsp of oil 1/8 avocado=1 tsp 1 tsp butter Or non-hydrogenated margarine

 Eating Well with Canada’s Grain products, 6-8 servings daily Meat & alternatives, 2-3 servings daily
Food Guide One serving equals
 Breads (30g serving) One serving equals: 75g or 2.5 oz
 Bread slice, small dinner Roll 1 Meats & poultry
What is a Serving?
 Small bagel, kaiser, english muffin,
pita ½  Lean beef, lamb, pork 75g (2.5 oz)
 Bread sticks, ryvita, wasa 2  Ground beef, chicken, turkey (½ cup)
 Chapati 15 cm (6in) round 1  Chicken, turkey, no skin 75g (2.5 oz)
Vegetables & fruit, 7-10 servings daily
 Hot dog bun, hamburger bun ½
One serving equals:
 Melba toast rectangles 4
 Medium piece of fruit, the size of a tennis Fish & Seafood
 Rice cakes, rusks 2
ball  Fresh or frozen fish 75g (2.5 oz)
 Soda crackers 6
 Fresh or frozen fruit 125 ml (1/2 cup)  Canned fish in water 75g (1/2 can)
(berries, grapes, etc)  Clams, mussels, oyster 9 medium
Cereals (30g serving)  Shrimps 8-15
 Cut vegetables 125ml (1/2 cup)  Scallops 6
All-Bran type (1/3 cup)
(fresh or frozen)  Crab, lobster ½ cup
Flaked or crispy dry cereals (2/3 cup)
 Green leafy veggies 250 ml (1 cup) Hot cereal, dry (2 Tbsp)
 Dried fruit 2 Tablespoons Hot cereal, cooked 175mL (3/4 cup)
Meat alternatives
Puffed type 250ml (1 cup)
Shredded Wheat 1 biscuit One serving equals:
 Eggs (limit 2-3 yolks per week)
Milk & alternatives, 3 servings daily  Poached or boiled egg 2 medium
Grains/ cooked  Cooked beans, lentils, peas ¾ cup
One serving equals:  Cooked rice, paasta, 125ml (1/2 cup)  Natural peanut butter 30ml (2 Tbsp)
quinoa, barley, bulgur  Tofu 150 g (3/4 cup)
 Skim, 1%, 2% 250ml (1 cup)  Popcorn, no butter (3 cups)  Shelled nuts & seeds 60ml (1/4 cup)
 Soy, almond, rice 250ml (1 cup)  Corn kernels (1/2 cup)
 Canned milk 125ml (1/2 cup)  Corn-on-the-cob ½ medium
 Cheese (15% MF or less) 50g (1.5 oz) Oils & fats
 Cottage Cheese (1/4 cup)
(2%MF or less) Starchy Vegetables One serving equals: 2-3 tablespoons/day
 Mashed potato (1/2 cup)
 Yogurt, plain 175g (3/4 cup)  Potato, sweet potato, Yym ½ medium  Olive oil, canola, others 5 ml (1 tsp)
or fruit with low sugar  Avocado 1/8
 Kefir 175g (3/4 cup)  Butter or non-hydrogenated 5ml (1 tsp)
 Frozen yogurt 125 ml (1/2 cup) margarine
 Cream cheese, 15ml (1 Tbsp)
sour cream, salad dressing, mayonnaise