Using the Food Guide

Examples of Meals for Different Families

Single dad with two teenagers

Michel is a single dad who lives with his teenagers Amanda and Jeremy. Amanda plays soccer and dances several times a week. Jeremy also plays soccer and is on the school basketball team. The teens are often hungry after their busy activities and get extra calories by eating an additional Food Guide Serving from the Vegetables and Fruit or Grain Products group. The kids make their lunch or buy their lunches at the school cafeteria. Dad is on the road a lot so buys something to eat on the run. The family eats supper together a few times a week.

Amanda
Age 15
Jeremy
Age 17
Michel
Age 52
Recommended Number of Food Guide Servings per day.
Vegetables and fruit
7
8
7
Grain Products
6
7
7
Milk and Alternatives
3 to 4
3 to 4
3
Meat and Alternatives
2
3
3
Meals
Breakfast
30 g cold cereal with 125 mL (½ cup) 2% milk

1 medium pear
60 g cold cereal with 250 mL (1 cup) 2% milk

1 medium pear
30 g cold cereal with 125 mL (½ cup) 2% milk

coffee with 60 mL (¼ cup) milk

1 medium pear
Snack
½ whole wheat bagel with 15 mL (1 Tbsp) peanut butter

1 banana
1 banana
1 whole wheat bagel with 30 mL (2 Tbsp) peanut butter

1 banana
Lunch
Chicken salad made with 250 mL (1 cup) romaine lettuce,
37.5 g (1 ¼ oz.) sliced cooked chicken

125 mL (½ cup) baby carrots

1 whole wheat pita bread

250 mL container of milk.
Submarine sandwich made with 1 whole wheat bun, 75 g (2 ½ oz.) turkey, 125 mL (½ cup) tomato and sliced green peppers and 50 g (1 ½ oz.) cheese

125 mL (½ cup) baby carrots

250 mL container of milk
Submarine sandwich made with 1 whole wheat bun, 75 g (2 ½ oz.) turkey, 125 mL (½ cup) tomato and sliced green peppers and 50 g (1 ½ oz.) cheese

125 mL (½ cup) baby carrots

water
Snack
1 peach

175 g (¾ cup) yogurt
2 peaches
1 peach

Tea with 60 mL (¼ cup) milk
Supper
75 g (2 ½ oz.) broiled salmon

250 mL (1 cup) couscous

125 mL (½ cup) steamed broccoli

1 baked apple

250 mL (1 cup) of milk
75 g (2 ½ oz.) broiled salmon

250 mL (1 cup) couscous

125 mL (½ cup) steamed broccoli

1 baked apple

250 mL (1 cup) of milk
75 g (2 ½ oz.) broiled salmon

250 mL (1 cup) couscous

125 mL (½ cup) steamed broccoli

1 baked apple

250 mL (1 cup) of milk
Snack
6 whole grain crackers
1 whole wheat bagel with 30 mL (2 Tbsp) peanut butter
 

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