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	Key Links   What's a Serving? Toddlers: 4 Servings a Day Children: 5-6 Servings a Day Teens: 7-8 Servings a Day   Adults: 7-10 Servings a Day   Adults Aged 51 and Over: 7 Servings a Day   MY Serving Fact Sheets     Take the "MY Fruit and Veggies" Challenge!     Order Campaign Material

WHAT'S A SERVING?
Based on your age category and gender, there is a recommended number of daily servings for each of the four food groups.

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

Here are the main recommendations:

• Eat a variety of foods
• Eat at least one dark green and one orange vegetable each day
• Choose vegetables and fruit prepared with little or no added fat, sugar or salt
• Have vegetables and fruit more often than juice
• Make half of your grain products whole grain
• Drink skim, 1% or 2% milk each day
• Have meat alternatives such as beans, lentils and tofu often
• Eat at least 2 servings of fish each week
• Include a small amount of unsaturated fat (e.g., olive oil, canola oil) each day
• Drink water to quench your thirst
• Combine healthy eating and physical activity