Nutrition
| VEGETABLES AND FRUITS | ||
| According to Canada’s Food Guide to Healthy Eating, the amount of fruits and vegetables you need every day depends on your age, body size, activity level, and whether you are male or female. | ||
| Vegetables and fruits | Amounts | |
| Number of servings for adults 19–50 years: | ||
| Females | 7–8 servings daily | |
| Males | 8–10 servings daily | |
| Number of servings for adults 51+ years: | ||
| Females | 7 servings daily | |
| Males | 7 servings daily | |
| Examples of one serving: | ||
| 1 cup strawberries ; ½ cup 100% vegetable or fruit juice | ||
| ½ cup asparagus, beets, broccoli, yellow and green beans, carrots, corn, cucumber, lettuce, mushrooms, peas, peppers, radish, sprouts, squash, water chestnuts, zucchini, applesauce, diced pineapple, raspberries, blackberries, cherries, apricots, watermelon | ||
| 1 medium potato, yam, sweet potato, pear, apple, peach, orange, kiwi fruit; ½ medium tomato | ||
| 3 plums, ¼ cantaloupe or honeydew melon, ½ banana or papaya | ||
| PROCESSED MEATS | ||
| Examples of processed meats include ham, bologna, bacon, breakfast sausage, wieners or frankfurters, sandwich meats, salami, pepperoni, and beef jerky | ||
| ALCOHOL INTAKE | ||
| 1 drink equals: | Imperial/metric | |
| 1 bottle of beer | 5% alcohol | 12 oz./340.8 mL |
| 1 glass wine | 12% alcohol | 5 oz./142 mL |
| 1 shot spirits | 40% alcohol | 1.5 oz./42.6 mL |