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Healthy Eating

Portion Sizes

Healthy Eating, What’s on Your Plate

In our society a portion sizes have increased to the point where our dinner plates look more like platters.

We expect more for our money and unfortunately that is leading to more for our waistlines as well.

Canada’s Food Guide to Healthy Eating clearly outlines what a portion is for each of the food groups and it’s less than you think! Let’s break down each of the food groups so we can see what we need.

Vegetables and Fruit

Grain Products

Milk and Alternatives

Meat and Alternatives

Putting it all together

Check out Canada’s Food Guide to determine how many servings of each group you need. It is broken down from ages 2 to 51+ and for males and females.

Plan balanced meals that contain at least 3 out of 4 food groups. For example, a breakfast of whole grain cereal, milk and an orange provides a balanced meal.

At lunch and dinner time divide up your plate appropriately to keep your portions healthy.

Choose a plate that is the size of a Frisbee. Don’t fill a large plate right to the edge, keep food in the middle. Fill at least half your plate with vegetables. The other half is divided in quarters. One quarter for grains or potato and the other for meat and alternatives.

You can accompany your meal with a fruit for dessert and a glass of milk if desired.

Other foods, such as pies, cakes, donuts, soft drinks or alcohol are higher in fat, sugar and/ or salt and calories. These should be enjoyed only occasionally.

To record your daily food intake and track your progress online, go to www.eatracker.ca/

Canada Food Guide 2019

About the Author

Amy Parker is a Registered Dietitian who regularly writes food and nutrition articles.

She graduated from the University of Alberta and completed a one year internship in the Calgary Health Region.

She currently specializes in prenatal nutrition and is passionate about helping her clients have the healthiest babies possible.

Her other areas of interest include weight loss, childhood obesity and healthy food that tastes good too!