What does Canada’s Food Guide recommend?

Health Canada launched the new Canada’s Food Guide in February 2007. One of the biggest highlights is that the Guide places more emphasis on the fruit and vegetable food group. Fruits and vegetables make up the group that should now occupy the biggest place in your menu. This confirms the pertinence of the 5/30 Health and Wellness Challenge, which encourages people to, among other things, consume more fruit and vegetables.

Another change: the new Guide takes into account the needs of people as a function of their age and gender. So it is easier to know how many portions each member of the family should have. Here are the number of portions of the fruit and vegetable food group to consume each day:

• 4-8 years: 5 portions
• 9-13 years: 6 portions
• 14-18 years: 7-8 portions
• 19-50 years: 7-10 portions
• 51 years and older: 7 portions

For adults, the recommended minimum number of fruit and vegetable portions per day moved from 5 to 7 portions. Knowing that 45% of Quebecers aged 12 and older still do not consume 5 portions of fruit and vegetables per day, the 5/30 Health and Wellness Challenge’s “at least 5 portions” goal is even more justified. As well, the 5/30 Health and Wellness Challenge addresses all Quebecers aged 4 and older, including children for whom the recommendation in the Guide is a minimum of 5 portions (4-8 years).

What is one portion?

• 1 fruit or 1 medium vegetable (size of a tennis ball)
• 1/2 cup (125 ml) of fruit or vegetables (fresh, frozen or canned)
• 1 cup (250 ml) of raw leafy vegetables (e.g.: lettuce, spinach)
• or 1/2 cup (125 ml) cooked;
• 1/2 cup (125 ml) of “real” juice (no sugar added)
• 1/4 cup (50 ml) of dried fruit

For other examples of portion sizes, download the QPMA leaflet.