How much is enough?

What type of food and how much of it do you need on a given day? Check out the examples below.

Sample day for 35 year old active female:

Food Guide Servings
Vegetables & Fruit Grain Products Milk Products Meat & Alternatives
¾ cup oatmeal with 1 tbsp brown sugar 1
1 small banana 1
1 cup 1% milk 1
Apple 1
1 sandwich: 2 slices whole wheat bread; ½ cup tuna -1 tbsp mayonnaise 2 1
½ cup carrot sticks 1
1 cup juice 2
½ cup cucumber slices 1
¾ cup vanilla yogurt 1
1 cup mixed frozen vegetables 2
75 g fish 1
1 cup brown rice 2
1 cup 1% milk 1
1 slice whole-wheat bread 1
1 tbsp peanut butter ½
1 tsp honey
Recommended servings from Canada's Food Guide 7-8 6-7 2 2-3


About Wave

Wave is published six times a year by the Winnipeg Health Region in cooperation with the Winnipeg Free Press. It is available at newsstands, hospitals and clinics throughout Winnipeg, as well as McNally Robinson Books.

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Traditional Territories Acknowledgement
The Winnipeg Regional Health Authority acknowledges that it provides health services in facilities located on the original lands of Treaty 1 and on the homelands of the Metis Nation. WRHA respects that the First Nation treaties were made on these territories and acknowledge the harms and mistakes of the past, and we dedicate ourselves to collaborate in partnership with First Nation, Metis and Inuit people in the spirit of reconciliation.
Click here to read more about the WRHA's efforts towards reconciliation

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