YouTube LinkedIn Twitter Facebook Ts & Cs
Contect Us Tools

Good and balanced eating

Balanced Eating The key to good nutrition is balanced eating. It sounds easy, but what is the best way to achieve balance? Including a variety of foods from all four food groups and in the right amount of servings each day for your age, is the key.

Table 1: Recommended Number of Food Guide Servings per day.
 

Vegetables & Fruit

Grain Products

Milk & Alternatives

Meat & Alternatives

Girls & Boys aged 2-3 4 3 2 1
Girls & Boys aged 4-8 5 4 2 1
Girls & Boys aged 9-13 6 6 3-4 1-2
Females aged 14-18 7 6 3-4 2
Males aged 14-18 8 7 3-4 3
Females aged 19-50 7-8 6-7 2 2
Males aged 19-50 8-10 8 2 3
Females aged 51+ 7 6 3 2
Males aged 51+ 7 7 3 3

Balanced Eating Having the amount and type of food recommended will help you meet your needs for vitamins, minerals and other nutrients, reduce your risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis, and contribute to your overall health and vitality.

What is ONE FOOD GUIDE SERVING?
Table 2: Food Guide Servings
Vegetables & Fruit

  • ½ cup fresh, frozen, canned vegetables or fruit
  • 1 cup raw leafy vegetables or ½ cup cooked vegetables
  • 1 fruit or ½ cup 100% juice
Grain Products

  • 1 slice of bread or ½ bagel or ½ pita/ tortilla
  • ½ cup cooked rice, bulgur, quinoa or pasta
  • ¾ cup cold or hot cereal
Milk & Alternatives

  • 1 cup milk, powdered milk, or soy milk
  • ½ cup canned evaporated milk
  • ¾ cup (175g) yogurt or kefir
  • 1½ oz (50g) cheese
Meat & Alternatives

  • ½ cup (75g) cooked fish/shellfish, poultry, lean meat
  • ¾ cup cooked legumes or tofu
  • 2 eggs
  • 2 Tbsp peanut butter
  • 1/3 cup shelled nuts or seeds