Download Vegetables and Fruit Food Guide Serving: Fresh, canned, or frozen

Vegetables and Fruit Food Guide Serving: Fresh, canned, or frozen vegetable or fruit (one medium size or 125mL [ ½ cup] cut-­‐up). Salad or raw leafy greens (250mL [1 cup]) and cooked leafy green vegetables (125mL [½ cup]). Dried fruit (60mL [¼ cup]. 100% juice (125mL [½ cup]). Choose a wide variety of vegetables and fruit -­‐ including fresh, canned, and frozen -­‐ as part of meals, snacks, and desserts. • Prepare or choose vegetables and fruits with little or no added fat, sugar, or salt (sodium). • Choose dark green and orange vegetables often (e.g., broccoli, spinach, carrots, squash). • Choose 100% fruit and/or vegetable juices less often • Choose canned vegetables and 100% vegetable and fruit juice blends with: □
≤ 40 mg sodium per serving Grain Products Food Guide Serving: One slice of bread (35 g), half a bagel (45 g), half a flatbread (35 g) such as tortilla, pita. Cooked rice or pasta (125 mL [½ cup]). Cold cereal (30g). Hot cereal (175 mL [¾ cup]). •
Choose a variety of whole grain products such as breads, pitas, tortillas, rice, and pastas with: □
whole grain(s) listed as the first ingredient on the nutrition label • Prepare or choose grain products with: □
≤ 3 g total fat per serving □
≤ 8 g sugar per serving □
≤ 400 mg salt (sodium) per serving • Choose hot or cold cereals with: □
≤ 8 g sugar per serving (exception given to cereals with dried fruits) Milk and Alternatives Food Guide Serving: Milk, fortified soy beverage, or reconstituted powdered milk (250 mL [1 cup]). Yogurt or kefir (175 g [¾ cup]). Cheese (50 g [1 ½ oz.]). •
Choose low fat milk (skim, 1%, 2%, chocolate ) or fortified soy beverages. o Offer whole milk (3.25% M.F.) to children under 2 years of age. • Choose yogurt with: □
≤ 2% M.F. • Choose lower fat cheeses with: □
≤ 20% M.F. □
≤ 400 mg sodium per serving Meat and Alternatives Food Guide Serving: Cooked fish, chicken, beef, pork or game meat (75 g [2 ½ oz.]). Beans or tofu (175 mL [¾ cup]). Two eggs. Nuts or seeds (60 mL [¼ cup]). Peanut butter or nut butters (30 mL [2 Tbsp]). •
Prepare or choose lean meats, fish, poultry, and meat alternatives (e.g., bean, lentils, and tofu) with little or no added fat or salt (sodium). Use cooking methods described in Mixed Dishes. • Choose unsalted or dry roasted nuts/seeds & nut butters. • Limit use of processed meats. Choose processed meats with: □
≤ 750 mg sodium per serving □
≤ 11.25 g total fat per serving □
≤ 4.5 g of saturated fat per serving Mixed Dishes Serving Size: Soup/chowders/chili (250 mL [1 cup]). Casseroles and pre-­‐packaged entrees (250 mL [1 cup]). Pizza 1 slice (140 g). Sauces (meat, vegetarian, tomato) (¾ cup [175 mL]). •
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Choose mixed dishes prepared using foods that meet the above Food and Beverage Standards and cooking methods that require little or no added fat or salt (sodium), such as baking, boiling, broiling, grilling, poaching, roasting, steaming or stir-­‐frying. Prepare or choose soup/chowders/chili, casseroles and pre-­‐packaged entrees, pizza, and sauces with: □
≤ 480 mg sodium per serving When preparing dishes using added oils and fats, use small amounts of unsaturated fats such as vegetable oils (canola, olive, soybean) and soft non-­‐hydrogenated margarines. [≤ stands for “less than or equal to”] Beverages •
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Hydrate with water. On occasion choose caffeinated coffee, tea, and decaffeinated varieties with little or no added sugar or fat (milk with ≤ 2% M.F., cream with ≤ 10% M.F.). Avoid beverages that are high in calories and low in nutrients such as alcoholic beverages, fruit flavored drinks (if the name of the beverage includes “punch,” “drink,” “-­‐ade” or “cocktail,” it is not 100% juice), sport and energy drinks, sugar sweetened carbonated beverages, and sugar sweetened hot and cold beverages. Other Foods • Other Foods are foods high in calories, fat, sugar, and/or salt (sodium). • Choose “other foods” less often and when you do use the criteria below to guide your choice. o Ice cream and frozen alternatives with: □
≤ 7 g fat per serving & ≤ 19 g sugar per serving o Baked snacks, baked goods (whole grain is first or second ingredient), grain based cereal bars, and pre-­‐packaged snack items (35 g serving size) with: □
≤ 3.5 g fat per serving □
≤ 400 mg sodium per serving □
≤ 50% carbohydrate coming from sugar o Fruit and nut trail mixes (30 g serving size) with: □
≤ 10 g of total fat & ≤ 120 mg sodium per serving o Beverages sweetened with non-­‐nutritive sweeteners (diet varieties) with: □
0 calories per serving • Use condiments such as salsa, sour cream, regular salad dressings, mayonnaise, jam, ketchup, parmesan, feta, blue, brie, cream cheese, croutons, margarine or butter in small amounts to enhance flavour, as they do not fit within Canada’s Food Guide as a Food Guide Serving. Visual estimates of serving sizes
A tennis ball A deck of cards A golf ball Two erasers 125 mL 75 g 30 ml 50 g ½ cup 2 ½ oz meat 2 Tbsp 1 ½ oz cheese A Food Guide Serving is a reference amount. It is not intended to necessarily represent what someone eat at one time, but it can be used to compare how much people eat with the would recommendations in Canada’s Food Guide. CEHHA Food and Beverage Nutrient Standards The CEHHA Food and Beverage Standards have been developed to support increased access to food and beverages high in essential nutrients for health, and are based on Eating Well with Canada’s Food Guide. August, 2013