|Vegetables and Fruit||Grain Products||Milk and Alternatives||Meat and Alternatives|
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
Canada’s Food Guide recommends that both girls and boys aged 14 to 18 eat a variety of foods to stay healthy.
The Food Guide recommends that 14 to 18 year old boys consume one additional serving of vegetables/fruits, grains and meat products compared to girls the same age.
It is recommended that both boys and girls age 14 to 18 eat 3 to 4 servings of milk products or milk alternatives.
Teenage boys and girls may require additional servings if they are very active. To better understand the number of calories recommended for girls and boys age 14-18 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