|
Food
Group
Servings per day |
What Counts As A Serving? |
Important
Comments |
Grains
6-11 servings
|
1 slice of bread
1 oz (28 g) ready-to-eat cereal
½ cup (250 mL) cooked grains, cereal or pasta
2 Tbsp (30 mL) wheat germ
1 oz (28 g) other grain products
|
Choose mainly whole grains.
Include intact whole grains such
as brown rice, quinoa, barley and kamut. Enjoy whole grain breads and
cereals.
No more than one half
of grain servings should be made from refined grains. |
Vegetables
3
or more servings
|
½
cup (120 mL) vegetables
1 cup (240 mL) salad
¾ cup (180 mL) vegetable juice
|
Eat
a wide variety of colorful vegetables.
Include deep
green leafy vegetables each day.
Select plenty of carotenoids-rich vegetables, including deep orange and
yellow vegetables, and greens |
Fruits
2 or more servings
|
1 medium apple, banana, orange, pear
½ cup (120 mL) fruit
¾ cup (180 mL) fruit juice
¼ c (60 mL) dried fruit
|
Enjoy
an assortment of
fruits.
Select vitamin C-rich fruits such as citrus fruits, tropical fruits,
melons and strawberries. |
Beans
& Alternates
2-3 servings |
1
cup (240 mL) cooked legume (beans,
lentils, dried peas)
½ cup (120 mL) firm tofu or tempeh
1 serving veggie “meats” (1 burger or
wiener, 2-3 lunch slices)
3 Tbsp (45 mL) nut or seed butter
¼ c (60 mL) nuts & seeds
2 cups (480 mL) soymilk |
For
maximum benefit, eat a wide range of these protein-rich foods.
Select beans and lentils often for
extra fibre.
Include nuts and seeds for a boost of vitamin E and minerals.
Try “veggie meats” for more concentrated protein. |
Fortified-
Soymilk
& Alternates
Group
6-8
servings
|
½
cup (120 mL) fortified soymilk
¼ cup (60 mL) firm calcium-set tofu
½ cup (120 mL) calcium-fortified
orange juice
¼ cup (60 mL) almonds
3 Tbsp (45 mL) almond butter
1 cup (240 mL) cooked, or 2 cups (480
mL) raw, of high calcium greens,
(kale, collards, Chinese greens,
broccoli, okra)
1 cup (240 mL) high calcium beans,
(i.e. soy, white, navy, Great
Northern, black turtle beans)
¼ cup (60 mL) dry hijiki seaweed
1 Tbsp (15 mL) blackstrap molasses
5 figs |
Get
to know your calcium sources!
Include calcium-rich foods with
every meal.
Small servings of these calcium-rich foods through out the
day are well absorbed.
For lower calorie choices, pick calcium-rich greens more
often.
Select tofu made with calcium.
Each serving from the calcium group provides about 100 to 150 mg calcium.
|
Other
Essentials
Group
Omega-3
fatty acids 1-2
servings
Vitamin
B12 to meet recommended intakes
Vitamin
D to meet recommended intakes |
Omega-3
fatty acids
Serving =1 tsp (5 mL) flax oil
1½
Tbsp (22 mL) ground flaxseed
1 Tbsp (15 mL) hempseed oil
4
tsp canola oil
3
Tbsp walnuts
¼ cup (60 mL)
shelled hempseeds
Vitamin
B12 (cobalamin)
Fortified foods or supplements supplying:
2.4 mcg (adults)
2.6-2.8 mcg/day (pregnancy and
lactation)
0.9-1.8 mcg/day (children)
Vitamin D
Fortified food or supplements supplying
5 mcg /day Vitamin D2
for adults aged
up to 50;
10 mcg /day 51-70 yrs, or
15 mcg for those aged 70+ years);
or
sunshine. |
Pay attention to these important nutrients.
Add an excellent source of omega-3 fatty acids to your daily
diet. Flax is the richest plant source of omega-3 fatty acids.
Whether you use vitamin B12
fortified foods or a supplement, It is absolutely essential that a
reliable source of vitamin B12 is included in your daily diet.
If you don’t get enough sunshine, use vitamin
D2-fortified beverages or supplements. |
