|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