Help on accessing alternative formats, such as PDF, MP3 and WAV files, can be obtained in the alternate format help section.
Colour (10.6M)
Black and White (3.56M)
Grain Products
Vegetables and Fruit
Milk Products
Meat and Alternatives
Choose whole grain and enriched products more often.
Choose dark green and orange vegetables and orange fruit more often.
Choose lower-fat milk products more often.
Choose leaner meats, poultry and fish, as well as dried peas, beans and lentils more often.
Different People Need Different Amounts of Food
The amount of food you need every day from the 4 food groups and other foods depends on your age, body size, activity level, whether you are male or female and if you are pregnant or breast-feeding. That's why the Food Guide gives a lower and higher number of servings for each food group. For example, young children can choose the lower number of servings, while male teenagers can go to the higher number. Most other people can choose servings somewhere in between.
