The Food Guide Pyramid:
The Daily Food Guide:
Bread, cereals, and other grain products:
(6 - 11 servings per day)
These foods contribute complex carbohydrates, riboflavin, thiamine, niacin, folate, iron, protein, magnesium, and fibre.
Whole grains (wheat, oats, barley, millet, rye, bulgur, couscous, polenta). Enriched breads, rolls, tortillas, cereals, bagels, rice, pastas (macaroni, spaghetti), air-popped corn.
Pancakes, muffins, cornbread, crackers, cookies, biscuits, pre-sweetened cereals, granola, taco shells, waffles, French toast.
Croissants fried rice, doughnuts, pastries, cakes, pies.
Vegetables:
3 - 5 servings per day
Use dark green, leafy vegetables and legumes several times a week.
These foods contribute vitamin A, vitamin C, folate, potassium, magnesium, and fibre and lack fat and cholesterol.
Bamboo shoots, bok choy, bean sprouts, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, corn, cucumbers, eggplant, green beans, green peas, leafy greens (spinach, mustard, and collard greens), legumes, lettuce, mushrooms, okra, onions, peppers, potatoes, pumpkin, scallions, seaweed, snow peas, soybeans, sweet potatoes, tomatoes, water chestnuts, winter squash.
Candied sweet potatoes.
French fries, tempura vegetables, scalloped potatoes, potatoes, potato salad.
Fruits:
2 - 4 servings per day
These foods contribute vitamin A, vitamin C, potassium, and fibre, and lack sodium, fat, and cholesterol.
Apples, apricots, bananas, blueberries, cantaloupe, grapefruit, guava, kiwi, oranges, papaya, peaches, pears, pineapples, plums, strawberries, watermelon.
Unsweetened juices.
Canned or frozen fruit ( in syrup), sweetened juices, dried fruit, coconut, avocados and olives.
Punches, ades, and fruit drinks that contain little juice and lots of added sugars.
Meat, poultry, fish, and alternates:
2 - 3 servings per day
Meat, poultry, and fish contribute protein, phosphorus, vitamin B6, vitamin B12, zinc, iron, niacin, and thiamin.
Legumes are notable for their protein, fibre, thiamine, folate, vitamin E, potassium, magnesium, iron, and zinc, and for their lack of fat and cholesterol.
Poultry (light meat, no skin), fish shellfish, legumes, egg whites.
Lean meat (fat-trimmed beef lamb, pork), Poultry(dark meat, no skin), ham, refried beans, whole eggs, tofu, tempeh, peanut butter, nuts.
Hot dogs, luncheon meats, ground beef, sausage, bacon, fried fish or poultry, duck.
Milk, cheese, and yogurt:
2 servings per day
3 servings per day for older children, teenagers, young adults, pregnant / lactating women, and older adults.
These foods contribute calcium, riboflavin, protein, vitamin B12, and when fortified, vitamin D and vitamin A.
Fat-free and 1% low-fat milk (and fat-free products such as buttermilk, cottage cheese, cheese, yogurt), fortified soy milk.
2% reduced-fat milk (and low-fat products such as yogurt, cheese, cottage cheese), chocolate milk, sherbet, ice milk.
Whole milk (and whole-milk products such as cheese, yogurt), custard, milk shakes, pudding, ice cream.
Fats, sweets, and alcoholic beverages: use sparingly
These foods contribute sugar, fat, alcohol, and food energy (calories). They should be used sparingly because they provide food energy while contributing few nutrients.
Miscellaneous foods not high in calories, such as spices, herbs, coffee, tea, and diet soft drinks, can be used freely.
Foods high in fat include margarine, salad dressing, oils, lard, mayonnaise sour cream, cream cheese, butter, gravy, sauces, potato chips, chocolate bars.
Foods high in sugar include cakes, pies, cookie, doughnuts, sweet rolls, candy, soft drinks, fruit drinks, jelly, syrup, gelatine, desserts, sugar, and honey.
Alcoholic beverages include wine, beer, and liquor.
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