Daily Recommended Food Servings for aged 14 and over

Fruits & Vegetables - 7 servings
Grain Products - 6 servings
Milk and Alternatives - 3 servings
Meat and Alternatives - 2 servings


Example of Daily Recommended Healthy Diet:

BREAKFAST
Fruits -- 1 piece of fruit
Grain Products -- 2 slices (70 g) bread = 2 servings
Milk and Alternatives -- 250 mL (1 cup) milk or fortified soy beverage
Meat and Alternatives -- 2 eggs or 175 mL (¾ cup) cooked beans

LUNCH
Fruits -- 1 piece of fruit
Grain Products -- 250 (1 cup) cooked rice, pasta, or couscous = 2 servings
Milk and Alternatives -- 175 g (¾ cup) yogurt
Meat and Alternatives -- 75 g (2 ½ oz.)/125 mL (½ cup) cooked fish, shellfish, poultry or lean meat

SNACK
Fruits -- 1 piece of fruit
Fruits -- 250 mL (1 cup) fruit juice 100% = 2 servings
Milk and Alternatives -- 50 g (1 ½ oz.) cheese

DINNER
Fruits -- 1 piece of fruit
Vegetables -- 250 mL (1 cup) leafy raw vegetables or salad
Grain Products -- 250 (1 cup) cooked rice, pasta, or couscous = 2 servings