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Eating Well with Canada’s Food Guide What is a Food Guide Serving of… Vegetables and Fruit Dark Green and Orange Vegetables Asparagus 125 mL, 1 ⁄2 cup, 6 spears Beans, green 125 mL, 1 ⁄2 cup Bok choy/Chinese cabbage (Choi sum) 125 mL, 1 ⁄2 cup – cooked Broccoli 125 mL, 1 ⁄2 cup Brussels sprouts 125 mL, 1 ⁄2 cup, 4 sprouts Carrots 125 mL, 1 ⁄2 cup, 1 large Chard 125 mL, 1 ⁄2 cup Dandelion greens 250 mL, 1 cup – raw Edamame (soy beans) 125 mL, 1 ⁄2 cup Endive 250 mL, 1 cup Fiddleheads 125 mL, 1 ⁄2 cup Kale/collards 250 mL, 1 cup – raw Leeks 125 mL, 1 ⁄2 cup, 1 ⁄2 leek Lettuce, romaine 250 mL, 1 cup – raw Mesclun mix 250 mL, 1 cup – raw Mustard greens 250 mL, 1 cup – raw Okra 125 mL, 1 ⁄2 cup Peas 125 mL, 1 ⁄2 cup Pepper, sweet, green 125 mL, 1 ⁄2 cup, 1 ⁄2 medium Pumpkin 125 mL, 1 ⁄2 cup Seaweed 125 mL, 1 ⁄2 cup Snow peas 125 mL, 1 ⁄2 cup Spinach 250 mL, 1 cup – raw Squash 125 mL, 1 ⁄2 cup Sweet potato 125 mL, 1 ⁄2 cup Yam 125 mL, 1 ⁄2 cup Zucchini 125 mL, 1 ⁄2 cup

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Page 1: Eating Well with Canada’s Food Guide · 250 mL, 1 cup – raw Edamame (soy beans) ... Fruit juice 125 mL, ½ cup Grapefruit ½ fruit Grapes 20 fruits Guava 125 mL, ½ cup, 1 fruit

Eating Well with

Canada’s Food GuideWhat is a Food Guide Serving of…

Vegetables and FruitDark Green and Orange Vegetables

Asparagus 125 mL, 1⁄2 cup, 6 spears

Beans, green 125 mL, 1⁄2 cup

Bok choy/Chinese cabbage (Choi sum) 125 mL, 1⁄2 cup – cooked

Broccoli 125 mL, 1⁄2 cup

Brussels sprouts 125 mL, 1⁄2 cup, 4 sprouts

Carrots 125 mL, 1⁄2 cup, 1 large

Chard 125 mL, 1⁄2 cup

Dandelion greens 250 mL, 1 cup – raw

Edamame (soy beans) 125 mL, 1⁄2 cup

Endive 250 mL, 1 cup

Fiddleheads 125 mL, 1⁄2 cup

Kale/collards 250 mL, 1 cup – raw

Leeks 125 mL, 1⁄2 cup, 1⁄2 leek

Lettuce, romaine 250 mL, 1 cup – raw

Mesclun mix 250 mL, 1 cup – raw

Mustard greens 250 mL, 1 cup – raw

Okra 125 mL, 1⁄2 cup

Peas 125 mL, 1⁄2 cup

Pepper, sweet, green 125 mL, 1⁄2 cup, 1⁄2 medium

Pumpkin 125 mL, 1⁄2 cup

Seaweed 125 mL, 1⁄2 cup

Snow peas 125 mL, 1⁄2 cup

Spinach 250 mL, 1 cup – raw

Squash 125 mL,1⁄2 cup

Sweet potato 125 mL, 1⁄2 cup

Yam 125 mL, 1⁄2 cup

Zucchini 125 mL, 1⁄2 cup

Page 2: Eating Well with Canada’s Food Guide · 250 mL, 1 cup – raw Edamame (soy beans) ... Fruit juice 125 mL, ½ cup Grapefruit ½ fruit Grapes 20 fruits Guava 125 mL, ½ cup, 1 fruit

Eating Well with Canada’s Food Guide

What is a Food Guide Serving of…

2Food Guide Serving amounts

More Vegetables and FruitsSome orange coloured fruit can be substituted for an orange vegetable. See the fruit marked with an asterisks (*)

Apple 1 medium

Apricot, fresh * 3 fruits

Avocado ½ fruit

Bamboo shoots 125 mL, ½ cup

Banana 1 medium

Beans, yellow 125 mL, ½ cup

Beets 125 mL, ½ cup

Berries 125 mL, ½ cup

Bitter melon 125 mL, ½ cup, ½ pod

Cabbage 125 mL, ½ cup

Cantaloupe * 125 mL, ½ cup

Cauliflower 125 mL, ½ cup, 4 flowerets

Celery 1 medium stalk

Chayote 125 mL, ½ cup

Cherries 20

Corn 1 ear, 125 mL, ½ cup

Cucumber 125 mL, ½ cup

Dried fruit 60 mL, 1/4 cup

Eggplant 125 mL, ½ cup

Fig, fresh 2 medium

Fruit juice 125 mL, ½ cup

Grapefruit ½ fruit

Grapes 20 fruits

Guava 125 mL, ½ cup, 1 fruit

Honeydew 125 mL, ½ cup

Kiwi 1 large fruit

Kohlrabi 125 mL, ½ cup

Lettuce (example: iceberg or butterhead) 250 mL, 1 cup – raw

Lychee 10 fruits

Mango * 125 mL, ½ cup, ½ fruit

Mixed vegetables 125 mL, ½ cup

Mushrooms 125 mL, ½ cup

Nectarine * 1 fruit

Orange 1 medium

Papaya * ½ fruit

Peach * 1 medium

Pear 1 medium

Peppers, bell 125 mL, ½ cup, ½ medium

Pineapple 125 mL, ½ cup, 1 slice

Plantain 125 mL, ½ cup

Plum 1 fruit

Potato 125 mL, ½ cup, ½ medium

Radishes 125 mL, ½ cup

Rhubarb 125 mL, ½ cup

Tomato 125 mL, ½ cup

Tomato sauce 125 mL, ½ cup

Turnip 125 mL, ½ cup

Vegetable juice 125 mL, ½ cup

Watermelon 125 mL, ½ cup


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