Canada's food guide is displayed as a rainbow to illustrate the different proportions the food groups should have in the diet. The larger band is occupied by the vegetables and fruit, followed by the grain products, the milk and alternatives and the meat and alternatives. Canada's food guide diet recommends the consumption of a variety of foods from the four food groups. The number of servings required from each food groups varies depending on age and gender.
Vegetables and Fruit
Canada's food guide recommends between seven and 10 servings of vegetables and fruit a day for healthy adults. A serving corresponds to either 1/2 cup of fresh, frozen or canned vegetables or fruit or the size of a medium piece of fresh fruit. A cup of raw leafy greens and 1/2 cup of fruit juice are also considered a serving. Health Canada also promotes the consumption of at least one serving of dark green and one serving of orange vegetables per day and suggests preparing vegetables with little or no fat and salt. Whole vegetables and fruit are also encouraged over juice.
Grain Products
Healthy adults aiming for weight maintenance should consume between six and eight servings of grain products a day, a serving corresponding to either 1/2 cup of cooked rice, pasta, bulgur, couscous or quinoa, a slice of bread, half a bagel, 1 oz. of cold breakfast cereals or 3/4 cup hot cereals. Moreover, Health Canada recommends that at least half the grains consumed be whole grains, in addition to promoting the selection of grain products that are low in fat, sugar and salt.
Milk and Alternatives
Two to three servings of milk and alternatives a day is recommended for healthy adults, a serving corresponding to either 1 cup of milk or fortified soy beverage, 1 1/2 oz. of cheese or 3/4 cup of yogurt or kefir. Canada's food guide suggest reading food labels carefully to select low-fat milk and alternatives choices.
Meat and Alternatives
Females need two servings a day of meat and alternatives choices, while men require three. A serving is equivalent to 2 1/2 oz. or 1/2 cup of cooked fish, poultry or meat, 3/4 cup legumes or tofu, two eggs, 2 tbsp. peanut butter or 1/4 cup shelled nuts and seeds. It is recommended to choose vegetarian options, such as tofu and legumes, more often, in addition to including at least two weekly servings of fish.
Oil and Fats
Canada's food guide recommends including 2 to 3 tbsp. of fats and oil a day for a healthy diet, ideally unsaturated fats from oils, salad dressings and margarine. The consumption of bad saturated and trans fats, such as butter, lard, shortening and hard margarine should be restricted.
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