As promised today we are going over just how many servings of each of the food groups you need everyday.
The following chart from Health Canada does a great job of outlining the number of servings you need and even gives an example below!
Children
|
Teens
|
Adults
| |||||||
|---|---|---|---|---|---|---|---|---|---|
| 2-3 | 4-8 | 9-13 | 14-18 Years | 19-50 Years | 51+ Years | ||||
| Girls and Boys | Female | Male | Female | Male | Female | Male | |||
| Vegetables and Fruit | 4 | 5 | 6 | 7 | 8 | 7-8 | 8-10 | 7 | 7 |
| Grain Products | 3 | 4 | 6 | 6 | 7 | 4-6 | 8 | 4-6 | 7 |
| Milk and Alternatives | 2 | 2 | 3-4 | 3-4 | 3-4 | 2 | 2 | 3 | 3 |
| Meat and Alternatives | 1 | 1 | 1-2 | 2 | 3 | 2 | 3 | 2 | 3 |
For example:
If you are a 35 year old woman you should aim to have:
- 7-8 vegetables and fruit
- 4-6 grain products
- 2 milk and alternatives
- 2 meat and alternatives
- 30 - 45 ml (2 to 3 Tbsp) of unsaturated oils and fats
If you are very active and need more food, choose extra Food Guide Servings from the four food groups.
To get a sense of the number of Calories you need each day depending on your activity level, check out the estimated energy requirements chart. This chart will tell you exactly how many servings you will need based on your age and gender.
I hope the last few posts have been helpful and as always if you have any questions feel free to drop me a line!
Stay Healthy!
Andrea :)
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