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Portion Sizes

Healthy foods come in all shapes and sizes and have different amounts of calories and nutrients. Because of this, Eating Well with Canada's Good Guide recommends different serving sizes for different kinds of foods.

The Food Guide uses the term 'Food Guide Serving' 
to describe appropriate serving sizes for different foods from each of the four food groups. Being familiar with the sizes of Food Guide Servings can help you understand how much you need to eat each day. Eating Well with Canada's Food Guide provides detailed  information on how much food is equal to one Food Guide Serving.
In general, one Food Guide Serving is equal to:
Vegetables and Fruit
  • 125 mL (½ cup) fresh, frozen or canned vegetable or fruit or 100% juice
  • 250 mL (1 cup) leafy raw vegetables orsalad
  • 1 piece of fruit 

Grain Products
  • 1 slice (35 g) bread or ½ bagel (45 g)
  • ½ pita (35 g) or ½ tortilla (35 g)
  • 125 mL (½ cup) cooked rice, pasta, or couscous
  • 30 g cold cereal or 175 mL (¾ cup) hot cereal
Milk and Alternatives
  • 250 mL (1 cup) milk or fortified soy beverage
  • 175 g (¾ cup) yogurt
  • 50 g (1 ½ oz.) cheese
Meat and Alternatives
  • 75 g (2 ½ oz.)/125 mL (½ cup) cooked fish, shellfish, poultry or lean meat
  • 175 mL (¾ cup) cooked beans
  • 2 eggs
  • 30 mL (2 Tbsp) peanut butter