Using the Food Guide

Examples of Meals for Different Families

Expecting mom and family

Jeff, Nicole and Megan will soon become a family of four; Nicole is expecting! Nicole is eating the same types of foods as the rest of the family but she’s made a small change to the amount of food she eats. After her first trimester, she started including 2 extra Food Guide Servings to her usual eating pattern to help manage her appetite and meet her energy needs. Recently, she started finishing her lunch as an afternoon snack because she fills up quickly at mealtimes.

Nicole
age 27
Jeff
age 27
Megan
age 2
Recommended Number of Food Guide Servings per day.
Vegetables and fruit
8
9
4
Grain Products
7
8
3
Milk and Alternatives
2
2
2
Meat and Alternatives
3
3
1.5
Meals
Breakfast

2 slices whole wheat bread

30 mL almond butter

1 banana

250 (1 cup) fortified soy beverage

2 slices whole wheat bread

30 mL almond butter

1 banana

250 (1 cup) fortified soy beverage

1 slices whole wheat bread

15 mL almond butter

125 (½ cup) fortified soy beverage

Snack

1 apple

250 mL (1 cup) mixed veggies (carrots, cucumber, celery)


1 apple

Water

½ sliced banana

Water
Lunch

½ egg salad wrap:
2 eggs, 125 mL (½ cup) baby spinach and romaine lettuce

Mayonnaise

½ whole wheat tortilla

1 pear

Water

Egg salad wrap:
2 eggs,
125 mL (½ cup) baby spinach
125 mL (½ cup) romaine lettuce,
1 sliced tomato

Mayonnaise

1 whole wheat tortilla

1 pear

Water

Egg salad wrap:
1 egg,
125 mL (½ cup) baby spinach
125 mL (½ cup) romaine lettuce,

Mayonnaise

½ whole wheat tortilla

125 (½ cup) fortified soy beverage

Snack

½ egg salad wrap:
1 eggs, 125 mL (½ cup) baby spinach and romaine lettuce

Mayonnaise

½ whole wheat tortilla


water

250 mL (1  cup) mixed veggies (carrots, cucumber, celery)

23 g (9) whole grain crackers

Water 

1 pear

Water
Supper

Tofu stir fry:
Frozen vegetable medley:

125 mL (½ cup) broccoli, 125 mL (½ cup) red, yellow and orange pepper,
175 mL (¾ cup) semi-firm tofu

250 mL (1 cup) whole grain rice

Sesame oil

Ginger

Water

Tofu stir fry:
Frozen vegetable medley:

125 mL (½ cup) broccoli, 125 mL (½ cup) red, yellow and orange pepper,
 175 mL (¾ cup) semi-firm tofu

250 mL (1 cup) whole grain rice

Sesame oil

Ginger

1 apple

water

Tofu stir fry:
Frozen vegetable medley:

125 mL (½ cup) broccoli, red, yellow and orange pepper,
87.5 mL (1/3 cup) semi-firm tofu

125 mL (½ cup) whole grain rice

Sesame oil

Ginger

125 (½ cup) fortified soy beverage

Water

Snack

30 g dry cereal

250 mL (1 cup) fortified soy beverage

500 mL ( 2 cups) plain popcorn 250 mL (1 cup)

fortified soy beverage

½ apple

125 (½ cup) fortified soy beverage

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