Diet

Online meal planner: Serving sizes

Serving Sizes
Grain Products (5-12 servings daily)

1 serving =

  • 1 slice of bread
  • 1 pita, bagel or bun
  • 250 mL (1 cup) rice or spaghetti
  • 175 mL (3/4 cup) hot cereal
  • 30 g cold cereal

Fruits and Vegetables (5-10 servings daily)
1 serving =

  • 1 medium-size vegetable or fruit
  • 125 mL (1/2 cup) fresh, frozen or canned vegetables or fruit
  • 250 mL (1 cup) salad
  • 125 mL (1/2 cup) juice

Milk Products (2-4 servings daily)
1 serving =

  • 250 mL (1 cup) milk
  • 175 g (3/4 cup) yogurt
  • 30 g block cheese
  • 50 g (2 slices) cheese

Meat and Alternatives (2-3 servings)
1 serving =

  • 50-100 g of meat, poultry or fish (the size of a deck of cards)
  • 50-100 g (1/3-2/3 can) canned fish
  • 1-2 eggs
  • 125-250 mL (1/2-1 cup) beans, lentils or legumes
  • 100 g (1/3 cup) tofu
  • 30 mL (2 tbsp) peanut butter

Source: Canada’s Food Guide to Healthy Eating

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