Different People Have Different Needs
Your needs regarding food portions and combinations will vary depending on your age, body size, activity level, whether you are male or female and if you are pregnant or breast-feeding. To provide guidance in this area the USDA has published a new Food Guide Pyramid and Health Canada promotes a similar program called Canada's Food Gude. Both are featured below for your reference.
USDA New Food Guide Pyramid
 GRAINS | VEGGETABLES | FRUITS | MILK | MEAT & BEANS |
|---|---|---|---|---|
Make half your grains whole Eat at least 3 oz. of whole-grain cereals, breads, crackers, rice,or pasta every day 1 oz. is about 1 slice of bread, about 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal or pasta | Vary your veggies Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens Eat more orange vegetables like carrots and sweetpotatoes Eat more dry beans and peas like pinto beans, kidney beans, and lentils | Focus on fruits Eat a variety of fruit Choose fresh, frozen, canned, or dried fruit Go easy on fruit juices | Get your calcium-rich foods Go low-fat or fat-free when you choose milk, yogurt, and other milk products If you don't or can't consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages | Go lean with protein Choose low-fat or lean meats and poultry Bake it, broil it, or grill it Vary your protein routine - choose more fish, beans, peas, nuts, and seeds |
Source: MyPyramid.gov
Canada's Food Guide
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. |
Source: Health Canada Online
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