Although Canada's Food Guide for Healthy Eating provides many examples of serving sizes for the four food groups, many people still have difficulty visualizing how big a serving really is. Food replicas (which can be borrowed from your local District Health Unit) are a great way for people to visualize a serving. If this option is not available, try the following examples:
· A large plate of pasta counts as 3 - 4 servings of Grain Products.
· A single bagel, pita bread, or bun is two servings of Grain Products.
· One serving of Vegetables and Fruit is about the size of a tennis ball.
· A juice box (250 mL) counts as two servings of Vegetables and Fruit.
· An adult thumb is about the same size as 50 grams of cheese, which is one serving of Milk Products.
· One serving of meat, fish, or poultry (100 g or 3 oz.) is approximately equal to the size of a deck of cards or the palm of an adult's hand.
· One handful of nuts is one serving of Meats and Alternatives.
There is a range in number of servings and even in the size of servings (Meat and Alternatives group) because the food guide is for a variety of people. The amount of food from each food group depends on the age, activity level, body size, and sex of the individual.
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