Number of Servings per Day

Approximate Calories

Food Group

2000

2500

3000

3500

4000

5000

6000

Fruits and Sweet Vegetables

4

5

6

8

9

12

15

Vegetables

4

5

5

6

6

8

10

Starchy Foods

10

12

12

15

17

20

24

Milk Products

3

4

4

5

5

7

9

Animal Proteins

3

4

5

5

5

6

7

Plant Proteins

1

2

2

2

4

4

4

Extra Energy Foods Fats and oils

2

2

3

3

3

5

7

Extra Energy Foods Sugars and sweets

2

3

6

6

7

8

9

Fluid Intake (cups)

8

10

12

14

16

18

20

% Calories from Protein

Grams of Protein

18

90

18

113

16

117

16

139

16

152

15

182

15

221

% Calories from Carbohydrate

Grams of Carbohydrate

61

296

61

373

59

437

62

530

61

593

61

756

61

910

% Calories from Fat

Grams of Fat

21

45

21

55

25

80

22

85

23

101

24

130

24

155

Food Group

What is a Serving?

(30 grams = 1 ounce; 250 mL = 1 cup; 15 mL = 1 tbsp; 5 mL = 1 tsp)

Starchy Foods

• Grain products
• Cereals
• Starchy Vegetables
  (e.g. potatoes, winter squash, corn)
• Legumes
  (eg baked beans, hummus)

1 thin slice (30 grams) bread, toast;

30 grams (½-1 cup) hot/cold cereal

½ bagel or ½ bun; 2 small pancakes (3” diameter)

6 soda crackers, 2 rusks, 7 pretzels, 7 melba toasts;

2 rice cakes, 2 plain cookies; 1 tortilla, ¼ of an 8” pita

15 nacho or potato chips; 1/3 cup rice, cooked; ½ cup pasta, cooked

3 cups popcorn or ½ large cob of corn (unbuttered)

½ large baked potato, 1 medium boiled potato; ½ cup French fries

½ cup mashed potato, squash or corn

¼ cup hummus; ½ cup kidney beans, lentils, navy beans, chick peas

Vegetables

½ cup of chopped, frozen, canned mixed vegetables

1 cup of snow peas; 1 cup canned tomatoes

¼ cup tomato paste; 1 cup tomato based juices

1 cup tossed mixed salad

Fruits & Sweet Vegetables

½ cup fruit salad, in water, ½ cup juice, ½ grapefruit;

1 small banana, apple, orange; 1/3 cup mango; ½ cup grapes or small berries (blueberries, raspberries)

1 cup strawberries or cut up melon; 2 tbsp. dried fruit;

2 kiwis, apricots, kumquats, plums; 8 lychee fruits, raw;

½ cup carrots, beets, sweet peas

Milk Products

(Includes fortified soy beverages)

1 cup milk; ¾ cup yogurt;

1 cup chocolate/strawberry milk or hot chocolate (+ 2 sugars)

1/3 cup cottage cheese, ricotta cheese or quark cheese

50 grams ripened cheese (cheddar, brie, mozzarella, etc)

2 thin singles, 2 cheese sticks

Protein Rich Foods

• Animal proteins
• Plant proteins
  (1 ounce = 30 g)

3-4 ounces cooked meat, poultry, fish

3-4 ounces sliced meats; 4 slices bacon; 1 small hamburger

3-4 ounces tofu or soy protein analogues

2 level tbsp nut butter (almond, peanut, cashew, hazelnut)

Fluids

250 mL (1 cup) of milk, juice, soup, water sport drinks, smoothies, milk shakes, soft drinks, coffee, tea

Extra Energy Foods

• Fats and oils
  (5 mL = 1 tsp)
  (15 mL = 1 tbsp)
  (30 mL = 2 tbsp)
  (60 mL = ¼ cup)

5 mL butter, margarine; 1 slice bacon; 15 mL paté

5 mL mayonnaise, vegetable oil; 10 mL salad dressing;

15 mL coffee cream; 30 mL regular sour cream/cream cheese;

60 mL light sour cream/cream cheese

5 large olives, 1/8 avocado,

10 g nuts/seeds (1tbsp sunflower seeds, 8 walnut halves, 8 almonds)

Extra Energy Foods

• Sugars and sweets
  (75 mL = 1/3 cup)
  (125 mL = ½ cup)

15 mL sugar, honey, syrup; 15 mL jam or jelly; 15 mL ice tea powder

125 mL soft drink or fruit drink; 4 jujubes; 30 g milk chocolate bar

2 marshmallows, 2 caramels

125 mL jello pudding; ½ popsicle; 1 fruit roll-up

250 mL Gatorade, PowerAde, Allsport

75 mL ice milk or frozen yogurt; 125 mL ice cream (+ 1 fat)