Canada’s Food Guide offers clear advice about what people should eat to stay healthy. For children in the nine to thirteen age range, a practical daily plan supports steady energy, growing bodies, and focus through the school day.
VEGETABLES AND FRUIT
6 Food Guide Servings
– A daily goal includes at least one dark green vegetable and one orange vegetable.
– Whenever possible, vegetables and fruit are preferred to juice because they deliver more fiber and fullness.
GRAIN PRODUCTS
6 Food Guide Servings
– Choose whole grains, which should account for about half of the daily grain intake.
– Be mindful of added sugar or salt in grain foods and snacks.
MILK AND ALTERNATIVES
3-4 Food Guide Servings
– Vitamin D remains important for bones. The guide suggests skim, 1 percent, or 2 percent milk, or fortified soymilk.
– Alternatives can include low fat cheese and yogurt.
MEAT AND ALTERNATIVES
1-2 Food Guide Servings
– Alternatives include beans, eggs, tofu, and peanut butter.
– Fish is often a better choice than red meat; recommended options include salmon, herring, and trout.
OILS AND FATS
30 to 45 milliliters, about 2 to 3 tablespoons
– Fats and oils cannot be eliminated entirely. A small amount of unsaturated fat is appropriate.
– This can include canola, olive, and soybean oil for cooking, salad dressings, margarine, and mayonnaise.
VEGETABLES AND FRUIT
– 125 milliliters, which is about half a cup, of fresh, frozen, or canned produce
– 250 milliliters, about one cup, of leafy raw vegetables or salad
– One piece of fruit
GRAIN PRODUCTS
– One slice of bread, or a half bagel, about 45 grams
– 125 milliliters, about half a cup, cooked rice, pasta, or couscous
– 30 grams of cold cereal or about 175 milliliters of hot cereal
MILK AND ALTERNATIVES
– 250 milliliters, roughly one cup, milk or fortified soy beverage
– 175 grams, about three quarters of a cup, yogurt
– 50 grams, about one and a half ounces, cheese
MEAT AND ALTERNATIVES
– Seventy-five grams, around two and a half ounces, or about one half cup of cooked fish, shellfish, poultry, or lean meat
– Two eggs
– Thirty milliliters, about two tablespoons, peanut butter