Did you know that Canada’s Food Guide has suggestions for what people of all ages should eat to stay healthy? Jumpstart your year with this daily breakdown for 9- to 13-year-olds:
VEGETABLES AND FRUIT
6 Food Guide Servings
– Eat at least 1 dark green vegetable and 1 orange vegetable every day.
– Pick vegetables and fruit over juice.
GRAIN PRODUCTS
6 Food Guide Servings
– Choose whole grains, which should make up at least half of your daily grain servings.
– Look out for added sugar or salt.
MILK AND ALTERNATIVES
3-4 Food Guide Servings
– Vitamin D is important! Drink skim, 1% or 2% milk, or fortified soymilk.
– Alternatives can include low fat cheese and yogurt.
MEAT AND ALTERNATIVES
1-2 Food Guide Servings
– What falls under alternatives? Beans, eggs, tofu and even peanut butter!
– Fish is often a better choice than meats. Try salmon, herring and trout.
OILS AND FATS
30 to 45 mL (2 to 3 Tbsp)
– It’s hard to avoid all fats and oils. A little bit of unsaturated fat is recommended.
– This can include canola, olive and soybean oil for cooking, salad dressings, margarine and mayonnaise.
VEGETABLES AND FRUIT
– 125 mL (½ cup) fresh, frozen or canned
– 250 mL (1 cup) leafy raw vegetables or salad
– 1 piece of fruit
GRAIN PRODUCTS
– 1 slice (35 g) bread or ½ bagel (45 g)
– 125 mL (½ cup) cooked rice, pasta, or couscous
– 30 g cold cereal or 175 mL (¾ cup) hot cereal
MILK AND ALTERNATIVES
– 250 mL (1 cup) milk or fortified soymilk
– 175 g (¾ cup) yogurt
– 50 g (1 ½ oz.) cheese
MEAT AND ALTERNATIVES
– 75 g (2 ½ oz.)/125 mL (½ cup) cooked fish, shellfish, poultry or lean meat
– 2 eggs
– 30 mL (2 Tbsp) peanut butter