Supplement with Canada's Food Guide

Do you know how many food groups there are? Chances are not.  Do you know, how many servings of each food group you need to consume daily? Chances are not.  Now if I asked you to sing McDonalds jingle for a big mac, could you do it? Chances are yes!


This should be no surprise as major fast food companies spend billions of dollars promoting their products, while the Canadian Government spends less then a million on promoting Canada's Food Guide.  As a student in the public education system, I was taught Canada's Food Guide every year, but yet I still did not understand it, until University.  So how many food groups are their? How many servings do you need to consume daily? What does a serving Size look like? 


4 Major Food Groups


(1) Grain Products - Choose Whole grain and enriched products more often.  Avoid refined foods. You should be consuming 5-12 Servings per day.


(2) Fruits and Vegetables - Choose dark green and orange vegetables and orange fruit more often. You should be consuming 5-10 Servings per day.


(3) Milk Products - Choose lower-fat milk products more often. You should be consuming 3-4 servings per day. 


(4) Meat and Alternatives - Choose leaner meats, poultry and fish, as well as dried peas, beans and lentils. You should be consuming 2-3 Servings per day.


Portion Size


Grain Products - Severing size of pasta is equivalent to the size of a tennis ball, your fist, or a light bulb. 


Fruits and Vegetables - Serving size of fruit is equal to about 1 medium size banana, apple, or potato. 


Milk Products - Serving size of cheese is about the size of a 9V battery or two of your fingers


Meat and Alternatives - one serving should be the size of your palm, deck of cards, or computer mouse.




Remember - Choose foods that are in their most natural state.  Avoid refined over- processed foods.  Look for food labels with 3 or less ingredients.  Chances are if it comes in a box or can it is loaded with food additives and preservatives.