- Describe the basic nutritional elements and properties of food
- Describe the nutritional requirements of a healthy diet
- Understand the nutrition facts tables (NFT)
Most Canadians have been introduced at one point or another to Canada’s Food Guide for a balanced diet. The latest version, adapted in 2007, includes changes and improvements based on recent studies and focuses on eating more wholesome foods. The four food groups are:
- Vegetables and fruit
- Grain products
- Milk and alternatives
- Meat and alternatives
Depending on a person’s gender and age, Canada’s food guide recommends the number of servings in each food group that a person should consume (Tables 1a-1d). It also contains information about what is considered a serving of different types of food.
Table 1a: Recommended servings of each food group for children, girls and boys
| Food |
2-3 years old |
4-8 years old |
9-13 years old |
| Vegetables and Fruit |
4 servings |
5 servings |
6 servings |
| Grain Products |
3 servings |
4 servings |
6 servings |
| Milk and Alternatives |
2 servings |
2 servings |
3-4 servings |
| Meat and Alternatives |
1 serving |
1 serving |
1-2 servings |
Table 1b: Recommended servings of each food group for teens, 14–18 years old
| Food |
Female |
Male |
| Vegetables and Fruit |
7 servings |
8 servings |
| Grain Products |
6 servings |
7 servings |
| Milk and Alternatives |
3-4 servings |
3-4 servings |
| Meat and Alternatives |
2 servings |
3 servings |
Table 1c: Recommended servings of each food group for adults, 19–50 years old
| Food |
Female |
Male |
| Vegetables and Fruit |
7-8 servings |
8-10 servings |
| Grain Products |
6-7 servings |
8 servings |
| Milk and Alternatives |
2 servings |
2 servings |
| Meat and Alternatives |
2 servings |
3 servings |
Table 1d: Recommended servings of each food group for adults, 51+ years old
| Food |
Female |
Male |
| Vegetables and Fruit |
7 servings |
7 servings |
| Grain Products |
6 servings |
7 servings |
| Milk and Alternatives |
3 servings |
3 servings |
| Meat and Alternatives |
2 servings |
3 servings |
