2.1.1 Recommended number of servings per day for Canadian children aged 2 to 13 years, by age group, Canada, 2011

Vegetables and Fruit Grain Products Milk and Alternatives Meat and Alternatives
Age 2 to 3 Years 4 3 2 1
Age 4 to 8 Years 5 4 2 1
Age 9 to 13 Years 6 6 3.5 1.5

Source: CICH graphic created using information from Eating Well with Canada’s Food Guide. 2011. Accessed on-line March 22, 2018 at: https://www.canada.ca/content/dam/hc-sc/migration/hc-sc/fn-an/alt_formats/hpfb-dgpsa/pdf/food-guide-aliment/view_eatwell_vue_bienmang-eng.pdf

According to Canada’s Food Guide, boys and girls age 2 to 13 should eat a variety of foods to stay healthy.

As children age, the number of servings they require increases. For instance, it is recommended that young children between 2 and 3 years of age eat 3 servings of grain products while children age 9 to 13 years need 6 servings.

Children may require additional servings if they are very active. To better understand the number of calories recommended for children age 2-13 based on their activity levels please click here.

Examples of Food Guide servings1:

Vegetables and Fruit: 125 mL (½ cup– or about the size of a computer mouse or smart phone) fresh, frozen or canned vegetable or fruit or 100% juice; 250 mL (1 cup) leafy raw vegetables or salad; 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

1What is a food guide serving? Government of Canada website. Accessed on-line March 23, 2018 at: https://www.canada.ca/en/health-canada/services/food-nutrition/canada-food-guide/food-guide-basics/what-food-guide-serving.html