Canada’s Food Guide

Canada’s Food Guide helps Canadians choose foods wisely. McDonald’s^® customers can create a range of meal combinations that meet the Recommended Food Guide Servings as outlined in Eating Well with Canada's Food Guide.

Canada’s Food Guide Food Groups

Vegetables and Fruit:
Serving size examples include 125 ml (1/2 cup) of 100% fruit juice or fruit, 1 medium fresh fruit, 1 large carrot or 125 mL (1/2 cup), 250 mL (1 cup) of lettuce, mixed greens, or spinach.

• Eat at least one dark green and one orange vegetable each day.
  
  
• Go for dark green vegetables such as broccoli, romaine lettuce, and spinach.
  
  
• Go for orange vegetables such as carrots, sweet potatoes, and winter squash.
  
  
• Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
  
  
• Enjoy vegetables steamed, baked or stir-fried instead of deep fried.
  
  
• Have vegetables and fruit more often than juice.

Grain Products:

Serving size examples include 1/2 bagel, 1 slice of bread, 1 pancake, 1/2 muffin.

• Make at least half of your grain products whole grain each day.
  
  
• Eat a variety of whole grains such as barley, 
brown rice, oats, and quinoa and wild rice.
  
  
• Enjoy whole grain breads, oatmeal and whole wheat pasta.
  
  
• Choose grain products that are low in fat, sugar or salt.
  
  
• Compare the Nutrition Facts table on labels to make wise choices.
  
  
• Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.
  
  

Milk and Alternatives:

Serving size examples include 250 mL (1 cup) 1% partly-skimmed milk, 50 g (1 1/2 oz) of cheese, 175 g (3/4 cup) of yogurt.

• Drink skim, 1% or 2% milk each day.
  
  
• Have 500 mL (2 cups) of milk every day for adequate vitamin D.
  
  
• Drink fortified soy beverages if you do not drink milk.
  
  
• Select lower fat milk alternatives.
  
  
• Compare the Nutrition Facts table on yogurts or cheeses to make wise choices.

Meat and Alternatives:

Serving size examples include 75 g (2 1/2 oz.) of fish, meat or poultry, 30 mL (2 Tbsp) of peanut butter, 2 eggs, 175 mL (3/4 cup) legumes or tofu.

• Have meat alternatives such as beans, lentils and tofu often.
  
  
• Eat at least two Food Guide Servings of fish* each week.
  
  
• Choose fish such as char, herring, mackerel, salmon, sardines and trout.
  * Health Canada provides advice for limiting exposure to mercury from certain types of fish.
  
  
• Select lean meat and alternatives prepared with little or no 
added fat or salt.
  
  
• Trim the visible fat from meats. Remove the skin on poultry.
  
  
• Use cooking methods such as roasting, baking or poaching that require little or no added fat.
  
  
• If you eat luncheon meats, sausages or pre-packaged meats, choose those lower in salt (sodium) and fat.

The table below provides guidance on the Recommended Number of Food Guide Servings per Day to consume from each food group by age and gender.

Here are some recommendations for ordering meals according to Canada’s Food Guide the next time you visit your local McDonald's restaurant in Canada.

Find out more

To learn more about your personal nutritional needs, please visit Canada’s Food Guide online at:
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

Create your personalized Food Guide with an interactive tool at
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/myguide-monguide/index-eng.php