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Chicken
Farmers
of Canada
Monday
Choose whole
grains, more
vegetables and
fruits, lean chicken,
meat, fish and other
proteins.
˛ Decrease your fat
intake.
˛ Watch portion
sizes.
˛ Get daily exercise.
Walking is great!
A roasted, skinless
chicken breast
contains only
2.1 g of fat.
A roasted, skinless
chicken leg contains
only 6.9 g of fat.
Thighs and legs still
have significantly less
fat then many other
meat proteins and
provide great value
at the cash register.
Thighs are great for
stir-fries and dishes
that require a longer
cooking time.
Breakfast
Protein
Starch
Fruit
Other
Snack
Lunch
Protein
Starch
Vegetable
Vegetable
Other
Snack
Supper
Protein
Starch
Vegetable
Vegetable
Other
Snack
Developed by:
Hélène Charlebois,
Registered Dietitian,
May 2005
Activity (Total 150 minutes)
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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Week
Chicken
Farmers
of Canada
Monday
Breakfast = protein +
fruit + starch
Lunch = protein +
starch + 2 vegetables
Supper = protein +
starch + 2 vegetables
Try to have a snack in
between meals of no more
than 80 – 100 calories. Fruit
is always great.
Recommended
portion sizes:
Vegetables and Fruit
Fresh, frozen or
canned each
The size of a lightbulb
(1/2 cup/125 mL)
Low Fat Dairy Products
1 cup/ 250 mL milk
Chicken, Fish and
Lean Meat
The size of a deck of cards
(3-4 oz/50-100 g)
Fats
The size of a die
(1thsp/15 mL)
Includes butter, oil, nonhydrogenated margarine
and salad dressing
Dessert
Ice cream the size of a
tennis ball
(1/2 cup/125 mL)
Breakfast
Protein
Starch
Fruit
Other
Snack
Lunch
Protein
Starch
Vegetable
Vegetable
Other
Snack
Supper
Protein
Starch
Vegetable
Vegetable
Other
Snack
Activity (Total 150 minutes)
Developed by:
Hélène Charlebois,
Registered Dietitian,
May 2005
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday