Don't let the number of servings described in Canada's food Guide to Healthy Living shock you! When you choose lower-fat foods, you can replace the calories with extra servings of grain products, vegetables and fruit. Refer to the sample menus listed below and design your own meals and snacks.
| | Menu 1 | Menu 2 |
| Breakfast | Oatmeal cereal with applesauce
Whole wheat toast with jam
Glass of milk | Peanut butter and banana sandwich
Glass of milk |
| Snack | Bran Muffin
Orange Juice | Crackers
Apple |
| Lunch | Tuna Sandwich
Tomato juice
Chocolate pudding | Baked beans and toast
Coleslaw
Orange wedges |
| Snack | Bran muffin
2 homemade oatmeal cookies | Raw vegetables and yogurt dip |
| Supper | Spaghetti and meatballs with tomato sauce
Tossed salad
1/4 cantaloupe | Pork chop
Baked potato
Broccoli
Whole wheat bun
Rice pudding |
| Snack | Cereal with milk | 2 slices raisin toast
Glass of milk |
Total Servings
| Menu 1 | Menu 2 |
| Milk Products | 4 | 4 |
| Meat & Alternatives | 2 | 2 |
| Grain Products | 9 | 8 |
| Vegetables and Fruit | 6 | 7 |
