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Benefits of Healthy Eating and Canada's Food Guide

Healthy eating:​
  • Fuels your body to work, live and play.
  • Improves your mood and helps you feel your best. 
  • Increases energy.
  • Controls weight.
  • Reduces risk of disease.
  • Provides vitamins, minerals and nutrients.

Following Canada’s Food Guide
The food that we eat is important. Healthy foods gives you the nutrients, vitamins and minerals we need to grow and develop, play and be active, fight infections and disease, have strong teeth and bones, and feel good.

Following Canada’s Food Guide developed by Health Canada can help people and their families make sure that they are eating the recommended amount and type of food each day. By following the guidelines you can:
  • Meet your needs for vitamins, minerals and other nutrients.
  • Reduce your risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis.
  • Contribute to your overall health and vitality.
Recommended number of food guide servings per day
The number of servings of food you need each day depends on your age and whether you are male or female. The table below can help you find out how many servings of food you should be eating each day from the four food groups – vegetables and fruit, grain products, milk and milk alternatives and meat and alternatives.

What is a serving size?
Find out more about serving sizes and
how much food is recommended every day from each of the four food groups.

​2-3 ​4-8 ​9-13
Girls ​and ​boys
Vegetables and fruit ​4 ​5 ​6
Grain products​​ ​3 ​4 ​6
Milk and alternatives​ ​2 ​2 ​3-4
Meat and alternatives​ ​1 ​1 ​1-2


14-18 years
Female ​Male
Vegetables and fruit 7 ​8
Grain products​​ ​6 ​7
Milk and alternatives​ ​3-4 ​3-4
Meat and alternatives​ ​2 ​3


19-50 years ​51+ years
Female Male​​ ​Female ​Male
Vegetables and fruit 7-8 ​8-10 ​7 ​7
Grain products​​ ​6-7 ​8 ​6 ​7
Milk and alternatives​ 2 ​2 ​3 ​3
Meat and alternatives​ ​2 ​3 ​2 ​3


For example, if you are a 35 year old woman each day you should aim to have:

  • 7-8 vegetables and fruit.
  • 6-7 grain products.
  • 2 milk and alternatives.
  • 2 meat and alternatives.
  • 30 - 45 mL (2 to 3 Tbsp) of unsaturated oils and fats.

Learn more about:


Source: Health Canada. Eating Well with Canada’s Food Guide. Retrieved from Health Canada website.