Your Daily Food Intake-Part 2
- Mar 27, 2017
- 2 min read
Although we need to consume foods from the 4 food groups, the groups are not of equal importance. The two most important food groups have been mentioned in Part 1 of this guide. They are:
Vegetables & Fruits- The most important
Grain Products- The second most important
The next two food groups are Milk and Meat products. Can you identify them in the photo below?
Food Group #3- Milk & Milk Alternatives
This is food group # 3, third in importance to Vegetables & Fruit and Grain Products. There are restrictions on the use of these products. There are good milk products and not so good ones. The products in this food group are milk, cheese and yogurt. Kefir and soy beverage are milk alternatives that provide the same nutrients.
What is a serving of Milk & Milk Alternative?
175 g yogurt
250 ml milk
125 ml canned or evaporated milk
250 ml fortified soy beverage
50 g cheese
175 g kefir
How much do we need?
A child age 2-8 years requires 2 servings
A child 9-13 : 3-4 servings
A teenager 14 to 18: 3-4 servings
An adult age 19- 50: 2 servings
An adult age 51+: 3 servings
Food Group #4- Meat and Meat Alternatives
This is the fourth food group and the least important. Eating meat has been linked to certain health risks. Due to the saturated fat in meat the World Health organization has warned against its use in our diet and has placed restrictions on it.
What is a serving of Meat & Meat Alternatives?
75 g animal meat
75 g of poultry
2 eggs
3/4 cup cooked legumes/beans
3/4 cup tofu
75 g of fish
2 Tbsp peanut or nut butter
1/4 cup shelled nuts/seeds
How much do we need?
A child age 2-8 requires one serving of meat products.
A child age 9-13:1-2 servings
A teenager: 2-3 servings
An adult age 19-50: 2-3 servings
An adult age 51+: 2-3 servings
NB- Where there is a variation in number of servings, the greater number is for a male of the same age.
The information in this post was taken from Canada Food Guide. The writer used the information about food groups to develop this simple guide that anyone can follow.
From Canada Food Guide here is a link on how to count your servings:
Comments