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Food and Nutrition

How Much Food You Need Every Day

Canada's Food Guide

The Recommended Number of Food Guide Servings chart shows how much food you need from each of the four food groups every day.

Find your age and sex in this chart to see how much food you need.

Recommended Number of Food Guide Servings per Day
á
Children
Teens
Adults
2-3 4-8 9-13 14-18 Years 19-50 Years 51+ Years
Girls and Boys Female Male Female Male Female Male
Vegetables and Fruit 4 5 6 7 8 7-8 8-10 7 7
Grain Products 3 4 6 6 7 6-7 8 6 7
Milk and Alternatives 2 2 3-4 3-4 3-4 2 2 3 3
Meat and Alternatives 1 1 1-2 2 3 2 3 2 3

For example:

If you are a 35 year old woman you should aim to have:

  • 7-8 vegetables and fruit
  • 6-7 grain products
  • 2 milk and alternatives
  • 2 meat and alternatives
  • 30 - 45 mL (2 to 3 Tbsp) of unsaturated oils and fats

If you are very active and need more food, choose extra Food Guide Servings from the four food groups.

To get a sense of the number of Calories you need each day depending on your activity level, check out the estimated energy requirements chart.

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