Your Daily Nutrition Diary

What counts as one serving? The amount of food that counts as one serving is listed below.


	Grain products 1 slice of whole grain bread 30 g of cold bran or oatmeal-based cereal ½ whole grain bagel or pita ½ cup (125 mL) brown rice or enriched pasta		Meat and meat alternatives (choose lean meats) 50-100 g meat, poultry or fish 1-2 eggs 125-250 mL beans or peas 2 tbsp. (30 mL) peanut butter

	Fruits and Vegetables 1 medium-sized fruit or vegetable ½ cup (125 mL) fresh, frozen or canned fruit or vegetable ½ cup (125 mL) fruit or vegetable juice 1 cup (250 mL) salad		Fats and Sweets Limit your intake of high-fat oils, spreads and dressings. For cooking, choose unsaturated oils such as olive, sunflower and canola oils instead of oils from saturated fats (palm and coconut). Eat high-fat and high-sugar snacks in moderation.

	Milk Products (choose lower fat alternatives) 1 cup (250 mL) milk 50 g [confirm] cheese ¾ cup (175 g) yogurt

See if any of the following apply to you.


	I need to eat more fruits and vegetables Tip: Have 1 cup orange juice with breakfast, add banana to breakfast cereal, enjoy fresh fruit salad for a snack, include fresh vegetables in pasta and with sandwiches.		I need to increase my intake of milk products Tip: Enjoy low-fat yogurt or cottage cheese with added fruit, sip a low-fat cappuccino with breakfast.

	I eat mostly white breads, rice and pasta Tip: Enjoy whole grain breads and bagels. Eat enriched rice and pasta.		I am a vegetarian Tip: Get enough protein by eating more legumes such as chickpeas and beans. Increase your intake of vitamin B12 by eating more low-fat milk products.

	I eat 2-3 servings of red meat and/or chicken daily Tip: Include one serving of fish daily (e.g. salmon sandwich for lunch, or tuna casserole for dinner) instead of red meat.		I frequently eat high-fat or high-sugar snacks Tip: Keep healthy snacks handy: Enjoy seasonal fruit, a handful of nuts or trail-mix, or low-fat yogurt.