BASIC HEALTHY EATING

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	GRAIN 6 - 7 SERVINGS
	FRUIT AND VEGETABLE 7 - 8 SERVINGS
	MILK AND ALTERNATIVES 2 - 3 SERVINGS
	MEAT AND ALTERNATIVES 2 SERVINGS

FAT AND OIL

MISCELLANEOUS

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  GRAIN

6-7 servings per day
whole grain, enriched, high fibre

ONE SERVING=

• 1 slice bread
• cold cereal (30 g)
• 3/4 cup hot cereal (175 ml)
• 1/2 bagel, bun or pita
• 1/2 cup pasta, rice, bulgur or couscous (125 ml)

  FRUIT AND VEGETABLE

7-8 servings per day

FRUIT
citrus, melons, berries, other
raw, cooked, canned, dried

ONE SERVING=

• 1 medium fruit: orange, apple, pear, banana... (exclude high fat avocado)
• 1/2 grapefruit
• 1/4 wedge melon
• 1/2 cup berries (125 ml)
• 1/2 cup cooked or canned fruit (125 ml)
• 1/4 cup dried fruit (60 ml)
• 1/2 cup fruit juice (125 ml)

VEGETABLE
leafy, vine, root, starch, other
raw, cooked, canned

ONE SERVING=

• 1 cup green or dark green leafy vegetables: cabbage, lettuce, spinach... (250 ml)
• 1 cup raw vegetables: carrot, tomato, broccoli, cauliflower... (250 ml)
• 1/2 cup cooked or canned vegetables (especially dark yellow or orange) (125 ml)
• 1/2 cup vegetable juice (125 ml)
• 1 medium baked potato (especially sweet potato)
• 1/2 cup dried beans or peas (125 ml)

  MILK AND ALTERNATIVES

2-3 servings per day
milk, cheese, yogurt
low fat or no fat variety

ONE SERVING=

• 1 cup milk (250 ml)
• 2 cheese slices (50 g)
• 3/4 cup yogurt (175 ml)
• 1 cup fortified soy beverage (250 ml)

  MEAT AND ALTERNATIVES

2 servings per day
meat, poultry, fish, eggs
beans, tofu, peanut butter, shelled nuts, seeds

ONE SERVING=

• 2 1/2 ounces lean meat (avoid nitrites from processed meats) (75 g)
• 2 1/2 ounces chicken, turkey (75 g)
• 2 1/2 ounces fish (75 g)
• 2 eggs (4 eggs whites only)
• 2 tablespoons peanut butter (30 ml)
• 3/4 cup tofu (175 ml)
• 3/4 cup cooked beans (175 ml)
• 1/4 cup nuts and seeds occasionally (high fat content)

  FAT AND OIL

Fats and oils are divided into three categories:

1. Polyunsaturated
   safflower, sesame, and corn oil
   • Vegetable in origin
   • Liquid at room temperature
2. Monounsaturated
   peanut and olive oil
   • Vegetable in origin
   • Liquid at room temperature
3. Saturated
   animal fat, shortening
   • Mostly animal in origin, exceptions are coconut and palm oil
   • Solid at room temperature

• 2 to 3 tbsp unsaturated fat (30 -45 ml)
  • oil for cooking, salad dressing, soft margarine, mayonnaise
• limit animal fat in your diet

  MISCELLANEOUS

• 8-10 glasses of water per day
• increase dietary fibre
• variety from all food groups ensures daily requirement of vitamins and minerals
• reduce sugar and salt intake
• reduce sweets
• reduce caffeine
• moderate alcohol
• daily calorie intake
  • 30% or less from fat (10% or less from saturated fat)
  • 55% from carbohydrate or starch
  • 15% from protein

Web Sites

• Health Canada - Eating Well With Canada's Food Guide
• The Cancer Project Advancing cancer prevention and survival through nutrition education and research
• Prevention Magazine: Weight Loss
• Low-Fat Lifestyle Forum
• Dietitians of Canada
• Mayo Clinic's Food and Nutrition Center
• Low Fat Vegetarian
• Nutrition Action Health Letter