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Food and Nutrition

My Food Guide Servings Tracker

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My Food Guide Servings Tracker

Name:

Date:
  Food Guide
Servings
per day
Male aged 19 - 50
  • Eat at least one dark green and one orange vegetable each day.
  • Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
  • Have vegetables and fruit more often than juice.
  • Make at least half of your grain products whole grain each day.
  • Choose grain products that are lower in fat, sugar or salt.
  • Drink skim, 1% or 2% milk each day.
  • Select lower fat alternatives.
  • Have meat alternatives such as beans, lentils and tofu often.
  • Eat at least two Food Guide Servings of fish each week.
  • Select lean meat and alternatives prepared with little or no added fat or salt.
  • Satisfy your thirst with water.
  • Limit foods and beverages high in calories, fat, sugar or salt.
  • Accumulate at least 2 ½ hours of moderate to vigorous physical activity each week

For more information and to order copies of Canada's Food Guide visit Canada's Food Guide on line.

8-10
 
 
 
 
 

Vegetables and Fruit
1 Food Guide Serving =

125 mL (½ cup) fresh, frozen or canned vegetable or fruit or 100% juice
or
250 mL (1 cup) leafy raw vegetables or salad
or
1 piece of fruit

8
 
 
 
 

Grain Products
1 Food Guide Serving =

1 slice (35 g) of bread or ½ pita or tortilla (35 g) or
125 mL (½ cup) cooked rice, pasta or couscous or
30 g cold cereal or 175 mL (¾cup) hot cereal

2
  

Milk and Alternatives
1 Food Guide Serving =

250 mL (1 cup) milk or fortified soy beverage or
175 g (¾ cup) yogurt or
50 g (1 ½ oz) cheese

3
 

Meat and Alternatives
1 Food Guide Serving =

75 g (2 ½ oz) / 125 mL (½ cup) cooked fish, shellfish, poultry or lean meat or
175 mL (¾ cup) cooked legumes or tofu or
60 mL (¼ cup) shelled nuts and seeds.
30 to 45 mL
(2 to 3 Tbsp)
each day
Oils and Fats

Include a small amount of unsaturated fat each day. This includes oil used for cooking, salad dressings, margarine and mayonnaise.

My Food Guide Servings Tracker
Food Intake Record

Name:

Date:

  Meal Vegetables and Fruit Grain Products Milk and Alternatives Meat and Alternatives Oils and Fats Limit foods
  Limit foods and beverages high in calories, fat, sugar or salt
Breakfast

=

           
Lunch

=

           
Dinner

=

           
Snacks

=

           
Total Number of Food Guide Servings

=

           

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Additional Resources:

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Back to Canada's Food Guide homepage