Canada's first food guide premiered under the title the Official Food Rules in 1942. The first years of the food rules focused on war-time rationing and showcasing the nutritional value of available foods. Since then, five modifications have been made to the food guide, with the last public guide made available to the public in 2007. Through it all, the guide has helped individuals make healthier food choices.
Serving Size for Children
Canada's Food Guide has established guidelines for four categories of food: vegetables and fruit, grain products, milk and alternative products, meat and alternative meat products for different age and sexes. Children up to 3 years old should have four servings of veggies and fruit, three servings of grains, two servings of milk, and one serving of meat. Children from 4 to 8 years old should have five servings of veggies and fruit, four servings of grain, two servings of milk and one serving of meat. Children from 9 to 13 years of age should have six servings of veggies and fruit, six servings of grain products, three servings of milk, and one to two servings of meat. These servings are per day.
Serving Size for Teens
Serving sizes vary by sex and age, increasing as individuals get older. Females ages 14 to 18 should have seven servings of veggies and fruit, six servings of grain products, three to four servings of milk and milk product alternatives, and two servings of meat and meat product alternatives. Males ages 14 to 18 should have eight servings of veggies and fruit, seven servings of grain products, three to four servings of milk and milk alternatives and three servings of meat and meat product alternatives.
Serving Size for Adults
Adults have slightly different recommendations. Females between the ages of 19 and 50 should have seven to eight servings of veggies and fruit, six to seven servings of grain products, two servings of milk and milk alternatives, and two servings of meat and meat product alternatives. Males between the the ages of 19 and 50 should have eight to 10 servings of veggies and fruit, eight servings of grain products, two servings of milk and alternatives, and three servings of meat and alternatives. Females older than 50 should have seven servings of veggies and fruit, six servings of grain products, three servings of milk and alternatives, and two servings of meat and alternatives. Males over the age of 50 should have seven servings of veggies and fruit, seven servings of grain products, three servings of milk and alternatives. and three servings of meat and alternatives, according to Health Canada.
Definition of a Serving Size
The food guide has recommended serving sizes to help you understand how much you're eating and how much you should be eating to maintain a healthful life. In some cases, those amounts will be one item in a category, such as one apple, or an amount of something, such as a 1/2 cup of grains. The Canada Food Guide specifies that one serving of veggies and fruits is a 1/2 cup of fresh, fresh or canned veggies or fruit, one cup of leafy raw veggies or salad, or one piece of fruit. One serving of grain products is one slice of bread or half a bagel, pita, or tortilla, a half cup of rice, pasta or couscous, or three quarter cups of hot cereal. One serving of milk is 1 cup of milk or soy beverages, 3/4 cup of yogurt, or 1-1/2 oz. of cheese. One serving of meat or meat alternatives is a 1/2 cup of fish, shellfish, poultry or lean meat, 3.4 cup of cooked beans, two eggs or 2 tbsp. of peanut butter.
Physical Activity
In order to maintain a healthful life and body weight, Canada's Food Guide does include a physical activity guide. The guide recommends that adults build in 30 to 60 minutes of moderate physical activity into their lives every day. For children and youth, that amount is 90 minutes of moderate to physical activity per day. Adults can break that down into 10-minute increments and children can break that down into five minute increments and still benefit from the physical activity.
Member Comments