Low Fat Diet
Prevent Heart Disease
Health Magazines
Our pages are created to provide medically accurate information that is intended to complement, not replace or substitute in any way the services of your physician. Any application of the recommendations set forth in the following pages is at the reader's discretion and sole risk. Before undergoing medical treatment, you should consult with your doctor, who can best assess your individual needs, symptoms and treatment. 

CANADA'S FOOD GUIDE TO HEALTHY EATING

Canada's Food Guide to Healthy Eating recommends that only 30% of your calories come from fat. This works out to about 65 grams of fat per day for the average woman (25-49 years) and about 90 grams of fat for the average man (25-49 years). Older adults (50 + years) about 60 grams of fat per day.

RECOMMENDED SERVINGS PER DAY

GRAIN PRODUCTS (Breads, cereals, pasta, rice) 5-12 SERVINGS PER DAY
VEGETABLES & FRUIT (Fresh, frozen, canned or as juice) 5-10 SERVINGS PER DAY
MILK PRODUCTS (Milk, cheese, yogurt) 2-4   SERVINGS PER DAY
MEAT & ALTERNATIVES 
(Meat, fish, legumes, tofu, peanut butter)
2-3   SERVINGS PER DAY
OTHER FOODS (Oil, margarine, jams, syrups, spices, condiments, beverages) * USE IN MODERATION
* These "other food" do not fit into any of four food groups and can be used in moderation to enhance the taste of food.

YOUR DIETARY NEEDS

The number of servings you need per day can vary, depending on a variety factors such as:
- your activity level
- your body size
- whether you are male or female, etc.

Feel better today and tomorrow, and help reduce your risk of illness, including heart disease. Discover how your diet compares with Canada's Food Guide to Healthy Eating and the helpful tips will show you how small changes can bring big improvements.

Canada's Food Guide to Healthy Eating divides foods into four groups and suggests a range of servings per day. This ensures that you get the more than 50 different nutritients you need daily.

WHAT MAKES UP A SERVING

EXAMPLES OF A SINGLE SERVING:
GRAIN PRODUCTS 
* 1 slice whole grain bread or 1/2 bagel or bun
* 1/2 cup (125 mL) cooked pasta or rice 
* 1/2 cup (125 mL) oatmeal
VEGETABLES & FRUIT
* 1 medium-sized fruit or vegetable (a size of a tennis ball) 
* 1/2 (125 mL) cup raw or cooked 
* 1 cup (250 mL) dark green leafy salad
MILK PRODUCTS
* 1 cup (250 mL) of 1% or skim milk 
* 50 g or 2 slices of lower-fat cheese 
* 3/4 cup (175 g) of 1% or skim yogurt
MEAT & ALTERNATIVES
* 50-100 g of meat, poultry, fish, or tofu 
* 1/2-1 cup (125-250 mL) of cooked beans 
* 1-2 eggs (maximum 3-4 yolks per week)

OTHER EXAMPLES:
* 1 juice box (250 mL) equals two servings of Vegetables & Fruit
* 1 plate of plain pasta counts as 3-4 servings of Grain Products

FIND OUT WHERE YOU FIT IN THE RANGE OF SERVINGS 
AND SET DAILY SERVING GOALS

RANGE
GRAIN PRODUCTS
 VEGETABLES
   & FRUITS
MILK PRODUCTS
       MEAT &
 ALTERNATIVES
OTHER FOODS
Low Range             5-6             5-6               2               2
Choose these in
Mid Range             7-9             7-8               3               2 moderation
High Range          10-12            9-10               4               3 .
Your Goal . . . . .
 

Google