Sample one-day menu for Eric, a 7-year-old boy

Menu
Foods
Number of Food Guide Servings
Oils and Fats
Amount
Vegetables and Fruit
Grain Products
Milk and Alternatives
Meat and Alternatives
Breakfast
           
Cooked oatmeal with
175 mL (3/4 cup)
 
1
     
berries
60 mL (1/4 cup)
1/2
       
2% milk
125 mL (1/2 cup)
   
1/2
   
Snack
           
Mini rice cakes
35 g
 
1
     
Lunch
           
Sandwich made with whole wheat pita
1/2 (35 g)
 
1
     
chicken,
30g (1 oz)
     
1/3
 
shredded lettuce,
60 mL (1/4 cup)
1/2
       
tomato and
60 mL (1/4 cup)
1/2
       
mayonnaise
5 mL (1 tsp)
       
Fruit cup
125 mL (1/2 cup)
1
       
2% milk
125 mL (1/2 cup)
   
1/2
   
Snack
           
Carrot sticks with dip
125 mL (1/2 cup)
15 mL (1 Tbsp)
1
     
Dinner
           
Baked beans
125 mL (1/2 cup)
     
2/3
 
Garden salad
125 mL (1/2 cup)
1/2
       
Salad dressing
15 mL (1 Tbsp)
       
Roll with
1 (35 g)
 
1
     
non hydrogenated margarine
5 mL (1 tsp)
       
2% milk
250 mL (1 cup)
   
1
   
Snack
           
Orange
1
1
       
Total Food Guide Servings for the day
 
5
4
2
1
40 mL 
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