Serving Sizes for Canada's Food Guide

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Serving Sizes for Canada's Food Guide

Topic Overview

Serving size can be confusing. Many people think that a serving of a food is what is put on their plate or what they order in a restaurant. But what you see as a serving is often much larger than a serving according to Canada's Food Guide. Because of this, it is easy to eat more than what is recommended.

It is all right to eat larger servings than this (or to eat "multiple" servings) if you are hungry. For example, if you need 6 to 8 servings from the grain group, you will need to eat more than 1 serving at meals.

Food guide servings
Food Food guide serving What it looks like

Bread, cereal, rice, and pasta

Bread

1 slice (35 g)

-- 

Dry cereal

30 g

 --

Cooked cereal

¾ cup (175 mL)

-- 

Cooked pasta, rice, or other grain

½ cup (125 mL)

½ of a baseball

Vegetables

Leafy, raw vegetables

1 cup (250 mL)

4 lettuce leaves

Cooked, chopped, or raw non-leafy vegetables

½ cup (125 mL)

½ of a baseball

Vegetable juice

½ cup (125 mL)

Small Styrofoam cup

Fruit

Chopped, cooked, or canned fruit

½ cup (125 mL)

½ of a baseball

Apple, banana, or orange

1 piece

--

Fruit juice

½ cup (125 mL)

Small Styrofoam cup

 --   --   --

Milk, yogurt, and cheese

Milk

1 cup (250 mL)

Baseball

Yogurt

¾ cup (175 mL)

 --

Natural cheese

50 g (1½ oz)

6 stacked dice

      --

Meat, poultry, fish, tofu, dry beans, eggs, and nuts

Cooked meat, poultry, or fish

75 g [½ cup (125 mL)

Deck of cards

Cooked dry beans

¾ cup (175 mL)

Large egg

Tofu

¾ cup [150 g (175 mL)

Large egg

Eggs

2 eggs

 --

Peanut butter

2 Tbsp (30 mL)

1 thumb

Nuts

¼ cup (60 mL)

½ of a golf ball

Credits

By Healthwise Staff
Primary Medical Reviewer Sarah Marshall, MD - Family Medicine
Primary Medical Reviewer Brian D. O'Brien, MD - Internal Medicine
Specialist Medical Reviewer Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
Last Revised March 29, 2011

This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information.