5 to 10 a day educational programs for Canadians Recipes Fruits and Vegetables Dinner Ideas Dietician Food Pyramid Five to Ten a Day Healthy Diet

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Unlock Your Colours

A Colourful Vocabulary

How many servings should I eat?

Why should I eat from all the Colour Groups?

Track you Colours! Click here to download a Colour Tracking Chart!

Canada’s Food Guide to Healthy Eating recommends that Canadians consume 5 to 10 servings of vegetables and fruit each day. A fun way to get at least 5 servings a day is to eat one serving from each colour group every day.

WHAT IS A SERVING?
A serving is:
1 medium-sized vegetable or fruit
250 ml (1 cup) of salad
125 ml (1/2 cup) raw, cooked, frozen or
canned vegetables or fruit
125 ml (1/2 cup) juice
50 ml (1/4 cup) dried fruit

TRACK YOUR COLOURS!
Ensure your 5 to 10 servings a day include a serving from each colour group. By eating from all the colour groups you will be on your way to a variety of textures and tastes which are part of a healthy diet. Be sure to try new colours and use the tracking chart to monitor how many colours you can use in your diet.