Serving Sizes from Canada’s Food Guide The number of Canada’s Food Guide servings needed each day depends on an individual’s age, gender, body size, and activity level. The recommended number of daily servings for individuals is listed in the How to Plan a Menu section.

Table 1: Serving Sizes from Canada’s Food Guide Each serving size listed is equal to one serving from each of the food groups. Food Item Serving Size Vegetables and Fruit – Dark Green and Orange Apricot, fresh 3 each Asparagus 125 mL, ½ cup, 6 spears Beans, green 125 mL, ½ cup Bok choy/ 125 mL, ½ cup – cooked Chinese cabbage Broccoli 125 mL, ½ cup Brussels sprouts 125 mL, ½ cup, 4 sprouts Cantaloupe 125 mL, ½ cup Carrots 125 mL, ½ cup, 1 large Chard 125 mL, ½ cup Kale/collards 250 mL, 1 cup – raw Leeks 125 mL, ½ cup, ½ leek Lettuce, romaine 250 mL, 1 cup – raw Mango 125 mL, ½ cup, ½ fruit Nectarine 1 each Peach 1 medium Peas 125 mL, ½ cup Pepper, sweet, green 125 mL, ½ cup, ½ medium Pumpkin 125 mL, ½ cup Snow peas 125 mL, ½ cup Spinach 250 mL, 1 cup – raw Squash 125 mL, ½ cup Sweet potato 125 mL, ½ cup Yam 125 mL, ½ cup Zucchini 125 mL, ½ cup

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Serving Sizes from Canada’s Food Guide Food Item Serving Size Vegetables and Fruit – Other Apple 1 medium Banana 1 medium Beans, yellow 125 mL, ½ cup Beets 125 mL, ½ cup Berries 125 mL, ½ cup Cabbage 125 mL, ½ cup Cauliflower 125 mL, ½ cup, 4 flowerets Celery 1 medium stalk Cherries 20 each Corn 1 ear, 125 mL, ½ cup Cucumber 125 mL, ½ cup Dried fruit 60 mL, ¼ cup Fruit juice 125 mL, ½ cup Grapes 20 each Honeydew 125 mL, ½ cup Kiwi 1 large Lettuce 250 mL, 1 cup – raw (iceberg or butterhead) Mixed vegetables 125 mL, ½ cup Mushrooms 125 mL, ½ cup Orange 1 medium Pear 1 medium Peppers, bell 125 mL, ½ cup, ½ medium Pineapple 125 mL, ½ cup, 1 slice Plum 1 each Potato 125 mL, ½ cup, ½ medium Rhubarb 125 mL, ½ cup Tomato 125 mL, ½ cup Tomato sauce 125 mL, ½ cup Turnip 125 mL, ½ cup Vegetable juice 125 mL, ½ cup Watermelon 125 mL, ½ cup

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Serving Sizes from Canada’s Food Guide Food Item Serving Size Grain Products – Whole Grain Bagel, whole grain ½ bagel, 45 g Barley 125 mL, ½ cup – cooked Bread, pumpernickel or 1 slice, 35 g rye Bread, whole grain 1 slice, 35 g Cereal, cold, whole grain 30 g, 175 to 250 mL, ¾ to 1 cup Cereal, hot, whole grain 150 g, 175 mL, ¾ cup – cooked (e.g., oatmeal) Crackers, rye or whole 30 g grain English muffin, whole ½ muffin, 35 g grain Muffin, whole grain ½ muffin, 35 g Pancake, whole wheat 1 small, 35 g Pasta/noodles, whole 125 mL, ½ cup – cooked grain Pita, whole grain ½ pita, 35 g Popcorn, plain 500 mL, 2 cups Rice, brown 125 mL, ½ cup – cooked Roll, whole wheat 1 roll, 35 g Tortilla, whole wheat ½ tortilla, 35 g Waffle, whole wheat 1 small, 35 g Grain Products – Non Whole Grain Baguette, French 1 slice, 35 g Bread, white 1 slice, 35 g Cereal, cold 30 g, 175 to 250 mL, ¾ to 1 cup Cereal, hot (e.g., cream of 150 g, 175 mL, ¾ cup – cooked wheat) Cornbread 1 slice, 35 g Cracker, saltines 10 crackers, 30 g English muffin, white ½ muffin, 35 g Pancake 1 small, 35 g Pasta/noodles, white 125 mL, ½ cup – cooked Pita, white ½ pita, 35 g Rice cake 2 medium Rice, white 125 mL, ½ cup – cooked Roll, white 1 roll, 35 g Tortilla, corn ½ tortilla, 35 g Waffle 1 small, 35 g

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Serving Sizes from Canada’s Food Guide Food Item Serving Size Milk and Alternatives – Milk Milk, skim, 1%, 2% 250 mL, 1 cup Milk, chocolate 250 mL, 1 cup Milk, evaporated, canned 125 mL, ½ cup – undiluted Milk, lactose reduced 250 mL, 1 cup Milk, powdered 25 g, 75 mL, ⅓ cup Milk, whole 250 mL, 1 cup Milk and Alternatives – Alternatives Buttermilk 250 mL, 1 cup Cheese, block 50 g, 1 ½ oz (e.g., cheddar, Mozzarella, Swiss, feta) Cheese, cottage 250 mL, 1 cup Fortified soy beverage 250 mL, 1 cup Pudding/custard 125 mL, ½ cup (made with milk) Yogurt 175 g, 175 mL, ¾ cup (plain and flavoured) Yogurt drinks 200 mL

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Serving Sizes from Canada’s Food Guide Food Item Serving Size Meat and Alternatives – Meat, Fish, Poultry and Shellfish (cooked) Beef 75 g (2 ½ oz) / 125 mL (½ cup) Chicken 75 g (2 ½ oz) / 125 mL (½ cup) Deli meat, low fat, low 75 g (2 ½ oz) / 125 mL (½ cup) salt Fish and shellfish, canned 75 g (2 ½ oz) / 125 mL (½ cup) (e.g., crab, salmon, tuna) Fish, fresh or frozen (e.g., 75 g (2 ½ oz) / 125 mL (½ cup) herring, mackerel, trout, salmon, sardines, squid, tuna) Ham 75 g (2 ½ oz) / 125 mL (½ cup) Lamb 75 g (2 ½ oz) / 125 mL (½ cup) Organ meat (e.g., liver, 75 g (2 ½ oz) / 125 mL (½ cup) kidney) Pork 75 g (2 ½ oz) / 125 mL (½ cup) Shellfish, fresh or frozen 75 g (2 ½ oz) / 125 mL (½ cup) (e.g., clams, crab, lobster, mussels, scallops, shrimp, prawns) Turkey 75 g (2 ½ oz) / 125 mL (½ cup) Veal 75 g (2 ½ oz) / 125 mL (½ cup) Meat and Alternatives – Meat Alternatives Beans, cooked and canned 175 mL, ¾ cup Egg 2 Hummus 175 mL, ¾ cup Lentils 175 mL, ¾ cup Nuts, shelled 60 mL, ¼ cup Peanut butter or 30 mL, 2 Tbsp nut butters Seeds, shelled 60 mL, ¼ cup Tofu 150 g, 175 mL, ¾ cup Health Canada. Eating Well with. Canada’s Food Guide [Online]. 2011 [cited 2012 March 01]; Available from: URL: http://www.hcsc.gc.ca/fn-an/food-guide-aliment/index-eng.php

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