Using the Food Guide

Examples of Meals for Different Families

Couple expecting their first baby

Jackie and Phil are expecting their first baby! To help support a healthy pregnancy, Jackie is taking a daily multivitamin and following Canada's Food Guide. Jackie is in her first trimester and has been eating the same amount of food since before she was pregnant. Phil usually prepares the meals for the couple. Making a weekly meal plan before grocery shopping has helped them eat more fruits and vegetables.

Jackie
age 30
Phil
age 29
 
Recommended Number of Food Guide Servings per day.
Vegetables and fruit
8
9
 
Grain Products
6
8
 
Milk and Alternatives
2
2
 
Meat and Alternatives
2
3
 
Meals
Breakfast

30 g whole grain cereal with 125 mL (½ cup) 2% milk

1 banana

45 g whole grain cereal with 250 mL (1 cup) 2% milk

1 banana
 
Snack

175 mL yogurt

30g granola

Water

1 apple

Water
 
Lunch

Grilled chicken salad:
75 g grilled chicken breast
1 cup baby spinach
½ tomato
Mayonnaise

2 slices whole wheat bread

1 peach

Water

Grilled chicken sandwich:
90 g grilled chicken breast
1 cup baby spinach
½ tomato
Mayonnaise

2 slices whole wheat bread

1 peach

Water
 
Snack
125 mL (½  cup) mixed veggies (carrots, cucumber, celery)

Water

125 mL (½  cup) mixed veggies (carrots, cucumber, celery)

30 g crackers

Water
 
Supper

75 g grilled salmon

250 mL (1 cup) whole wheat rice

250 mL (1 cup) steamed vegetables: broccoli, cauliflower

Vegetable oil

125 mL (½ cup)
cantaloupe

Water

90 g grilled salmon

250 mL (1 cup) whole wheat rice

250 mL (1 cup) steamed vegetables: broccoli, cauliflower

Vegetable oil

125 mL (½ cup)
cantaloupe

Water
 
Snack
125 mL (½ cup) 2% milk
 45 g dry cereal 250 mL (1 cup) 2% milk
 

Go to another example:

Report a problem or mistake on this page
Please select all that apply:

Privacy statement

Thank you for your help!

You will not receive a reply. For enquiries, contact us.

Date modified: