Health Canada's daily intake recommendations for the average Canadian based on 4 food groups: Grain Products (5-12 servings/day), Vegetables & Fruit (5-10 servings/day), Milk Products (2-4 servings/day) and Meat & Alternatives (2-3 servings per day).

Taste and enjoyment can also come from other foods and beverages that are not part of the 4 food groups. Some of these foods are higher in fat or Calories, so use these foods in moderation.

Let's plan a healthy day's worth of food using the food guide:

5 slices of bread, 2 bagels, 1 30g bowl of cold cereal, 1 cup of rice, 1 cup of salad, 1½ cups of juice, 1 apple, 1 banana, 125mL of corn, 1 carrot, 2 slices of cheese, 1 cup of milk, ¾ cups of yogourt, 2 eggs, 30mL of peanut butter and 100g of tofu. Yum!

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