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Food and Nutrition

Food and Nutrition

Canada's
Food
Guide
Sample one-day menu for Sophie, 3 year-old girl
Foods
Number of Food Guide Servings
Oils and Fats
Amount
Vegetables and Fruit
Grain Products
Milk and Alternatives
Meat and Alternatives
Breakfast
           
Smoothie made with
           
2% milk and
125 mL (1/2 cup)
   
1/2
   
frozen berries
60 mL (1/4 cup)
1/2
       
Whole grain cereal with
15 g
 
1/2
     
2% milk
125 mL (1/2 cup)
   
1/2
   
Snack
           
Sliced banana
1/2
1/2
       
Lunch
           
Butternut squash soup
125 mL (1/2 cup)
1
       
Tuna wrap made with            
half of a whole wheat tortilla,
1/2
 
1
     
tuna,
38 g (1 1/4 oz)
     
1/2
 
green peppers and
60 mL (1/4 cup)
1/2
       
mayonnaise
5 mL (1 tsp)
       
2% milk
125 mL (1/2 cup)
   
1/2
   
Snack
           
Cucumber slices with
60 mL (1/4 cup)
1/2
       
dip
15 mL (1 Tbsp)
       
2% milk
125 mL (1/2 cup)
   
1/2
   
Dinner
           
Stir fry made with            
broccoli, carrots and cauliflower [frozen medley] and
125 mL (1/2 cup)
1
     
chicken on
38 g (1 1/4 oz)
     
1/2
 
cooked brown rice
125 mL (1/2 cup)
 
1
     
Oil to cook stir fry
5 mL (1 tsp)
       
Roll with
1/2 (18 g)
1/2
     
non hydrogenated margarine
5 mL (1 tsp)
       
Total Food Guide Servings for the day
 
4
3
2
1
30 mL