Health & Wellness Centre


Is your weekly diet balanced?


Indicate, over a 7-day period, the number of servings consumed daily for each of the following food groups.

Your weekly schedule Grain products Fruits & vegetables Dairy products Meat & alternatives
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
 
Average
 
Comment

Several factors come into play when it comes to good nutrition. You must ensure you have a sufficient intake from each of the four food groups (described below) on a daily basis (or as an average over the course of a week). This should ensure that you obtain all the nutrients and energy you need to stay healthy and maintain a healthy weight.

Nutritional tips

  • Grain products: Choose whole grain products, which contain more fiber and vitamins than regular products.


  • Fruits and vegetables: Choose fresh or frozen fruits and vegetables over canned (canned fruits and vegetables are often accompanied by undesirable sugar and salt).


  • Dairy products: Recommended daily servings are different for certain age group :
    • For Children 4-9 years: 2-3 servings
    • 10-16 years: 3-4 servings
    • For Pregnant or breast-feeding women: 3-4 servings.

  • Meat and alternative products: Choose leaner meats, poultry and fish, or low-fat alternatives such as tofu, dried peas, beans and lentils. Beans, lentils and some peas are also very good sources of fiber. Fatty fish, such as sardines, mackerel, tuna and salmon are rich in Omega-3 acids, which boosts the immune system.


  • Other foods such as candies, chocolate bars, cookies, chips, pretzels, jams, soft drinks, energy drinks and condiments are not part of any of the 4 food groups. They do not generally provide any of the key nutrients to your body and may contain high levels of salt, bad fats, sugar and empty calories. They should be consumed in moderation.

Portions

Grain products

1 serving equals:
  • one slice of bread
  • or 175ml (¾ cup) of hot cereal
  • or 30g of cold cereal

2 servings equals:

  • one bagel
  • or pita or hamburger / hot-dog bun
  • or 250ml (1 cup) of cooked rice or pasta

3 servings equals:

  • 1 small pizza bread (8")

Fruits & vegetables

1 serving equals:

  • 1 medium size vegetable or fruit (125ml / ½ cup of cut vegetable or fruit)
  • or 250ml (1 cup) of salad
  • or 125ml (½ cup) of juice

Dairy products

1 serving equals:

  • 250ml (1 cup) of milk
  • or one 50g of cheese (a piece of 3" x 1" x 1")
  • 2 slices of processed cheese, or 175g (¾ cup) of yogurt

Meat & alternatives

1 serving equals:

  • Approximately 75g (50g to 100g) of meat, poultry, fish (including canned fish)
  • or 1 large or 2 small eggs
  • or 125ml to 250ml (½ cup to 1 cup) of legumes (beans, lentils, etc.)
  • or 100g (1/3 cup) of tofu
  • or 30 ml (2 tablespoons) of peanut butter