FEMALE AGED 19–50 - EXAMPLES OF SERVINGS
Vegetables and Fruit (7-8)
1 Food Guide Serving =
125 mL (½ cup) fresh, frozen or canned vegetable or fruit or 100% juice
or 250 mL (1 cup) leafy raw vegetables or salad or 1 piece of fruit
Grain Products(6-7)
1 Food Guide Serving = 1 slice (35 g) of bread or ½ pita or tortilla (35 g) or 125 mL (½ cup) cooked rice, pasta or couscous or 30 g cold cereal or 175 mL (¾ cup) hot cereal
Milk and Alternatives(2)
1 Food Guide Serving = 250 ml (1 cup) milk or fortified soy beverage or 175 g (¾ cup) yogurt or 50 g(1 ½ oz) cheese
Meat and Alternatives(2)
1 Food Guide Serving = 75 g (2 ½ oz)/125 mL (½ cup) cooked fish, shellfish, poultry or lean meat
or 175 mL (¾ cup) cooked legumes or tofu or 60 mL (¼ cup) shelled nuts and seeds
Oils and Fats(30-45mL)(2-3Tbsp)
Include a small amount of unsaturated fat each day. This includes oil used
for cooking, salad dressings, margarine and mayonnaise.
My Food Diary
Breakfast
1 cup of 1% chocolate milk and ½ cup of cereal Snack ½ cup of wheat thins
+ monster energy drink
Lunch
½ cup of broccoli, 1 tomato (salad) with green
onions, salt, oregano, and olive oil, 2.5oz breaded chicken breast stuffed with
30g mozzarella cheese and ¼ cup of broccoli Snack
10 unsalted soda crackers
Dinner
Breaded eggplant steak, 200g eggplant, 2 eggs,
100g white bread crumbs, 1 tbsp. parsley, 2 garlic cloves, 2 tsp. salt. Bean
salad, 1 cup of melange of beans, 1 tbsp. of green onions, 2 tbsp. of salt, 2
tsp. of oregano, 10 ml of olive oil, half an onion. Salad: 1 cup of romaine
Lettuce, ½ of a tomato, ½ cup of cucumber and ½ of an avocado, 1 tbsp. salt,
20ml olive oil.
Activities
Walking
Soccer 11/2 per week
cardio / weight training 2hrs per week
Vegetables and Fruit (7-8)
1 Food Guide Serving =
125 mL (½ cup) fresh, frozen or canned vegetable or fruit or 100% juice
or 250 mL (1 cup) leafy raw vegetables or salad or 1 piece of fruit
Grain Products(6-7)
1 Food Guide Serving = 1 slice (35 g) of bread or ½ pita or tortilla (35 g) or 125 mL (½ cup) cooked rice, pasta or couscous or 30 g cold cereal or 175 mL (¾ cup) hot cereal
Milk and Alternatives(2)
1 Food Guide Serving = 250 ml (1 cup) milk or fortified soy beverage or 175 g (¾ cup) yogurt or 50 g(1 ½ oz) cheese
Meat and Alternatives(2)
1 Food Guide Serving = 75 g (2 ½ oz)/125 mL (½ cup) cooked fish, shellfish, poultry or lean meat
or 175 mL (¾ cup) cooked legumes or tofu or 60 mL (¼ cup) shelled nuts and seeds
Oils and Fats(30-45mL)(2-3Tbsp)
Include a small amount of unsaturated fat each day. This includes oil used
for cooking, salad dressings, margarine and mayonnaise.
My Food Diary
Breakfast
1 cup of 1% chocolate milk and ½ cup of cereal Snack ½ cup of wheat thins
+ monster energy drink
Lunch
½ cup of broccoli, 1 tomato (salad) with green
onions, salt, oregano, and olive oil, 2.5oz breaded chicken breast stuffed with
30g mozzarella cheese and ¼ cup of broccoli Snack
10 unsalted soda crackers
Dinner
Breaded eggplant steak, 200g eggplant, 2 eggs,
100g white bread crumbs, 1 tbsp. parsley, 2 garlic cloves, 2 tsp. salt. Bean
salad, 1 cup of melange of beans, 1 tbsp. of green onions, 2 tbsp. of salt, 2
tsp. of oregano, 10 ml of olive oil, half an onion. Salad: 1 cup of romaine
Lettuce, ½ of a tomato, ½ cup of cucumber and ½ of an avocado, 1 tbsp. salt,
20ml olive oil.
Activities
Walking
Soccer 11/2 per week
cardio / weight training 2hrs per week