Following Canada’s Food Guide will contribute to your overall health and vitality and help ensure you get the right amount of each of the four main food groups.

Start by finding out how many servings of each of the four food groups you need to eat each day. Canada’s Food Guide recommends the following number of servings for adults:

You’ll notice that most of your food should come from the categories “vegetables and fruit” and “grain products.” If you’re concerned about how to eat enough vegetables and fruit, or about how much work it will be to count servings, don’t worry. Here’s an easy way to make sure you eat the right balance of foods at mealtime.

Imagine your plate divided up like this:

Remember: beverages and dessert count towards your daily servings, so make the most of them. Enjoy a glass of low-fat milk, vegetable or fruit juice with your meal, and have a fruit-based or low-fat dairy dessert.

At-a-glance guide to serving sizes

Counting your Canada’s Food Guide servings? Here’s an easy way to size up your food, wherever you happen to be.

Food	Portion Size	Looks Like
Meat and Alternatives
Cooked meat, poultry or fish	75 g (2 ½ oz) or 125 mL (1/2 cup)
Peanut butter	30 mL (2 Tbsp)
Milk and Alternatives
Cheese	50 g (1 ½ oz)
Grain products
Cooked pasta, rice, bulgur or quinoa	125 mL (1/2 cup)
Vegetables and fruit
Whole fruit or vegetable	1 medium
Raw greens or salad	250 mL (1 cup)
100% juice	125 mL (1/2 cup)