How Much Should I Eat?

Vegetables and Fruit: 8 servings per day for males; 7 servings per day for females
Grains: 7 servings per day for males; 6 servings per day for females
Milk and Other Dairy Products: 3 to 4 servings per day for males and females
Fish and Other Protein: 3 servings per day for males: 2 servings per day for females

How Much Is a Serving? *

• 1 Serving of fruit or vegetables = ½ cup of frozen or canned fruit, or 100% fruit juice, 1 cup of raw leafy greens, 1 piece of fruit
  
• 1 Service of Grains = 1 slice of bread, ½ cup rice, pasta
• 1 Serving of Milk/ Other Dairy Products = 1 cup of milk, ¾ cup yogurt
• 1 Serving of Fish and Other Protein = ½ cooked fish, ¾ cup cooked beans, 2 eggs, 2 Tbsp peanut butter

* These serving sizes were determined by the Canada Food Guide