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Healthy Meal Planning

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When you plan your meals. This will help you meet your daily protein needs. Canada’s Food Guide suggests that each day you aim for:

  • 7 – 10 servings of vegetables and fruits: one serving is equal to a medium sized vegetable or fruit, or 125 mL (1/2 cup);
  • 6 – 8 servings of grain products: one serving is equal to/could be 1 slice (35 g) of bread or 125 mL (½ cup) cooked pasta or rice;
  • 2 – 3 servings of milk and alternatives: one serving could be 250 mL (1 cup) of milk or 175 mL (¾ cup) of yogurt or 250 mL (1 cup) of soy beverage; and
  • 2 – 3 servings of meat and alternatives: one serving could be 75 g (2 ½ oz) of meat or 175 mL (¾ cup) cooked legumes or tofu.

To estimate the amount of protein in your diet, keep a food record for one or two days, recording what you eat and drink. Then, add up the protein in your diet using the amounts in foods listed below.

Food

Portion

Protein (g)

(approximate)

Meat, fish or poultry, cooked

75 g (2 ½ oz) / 125 mL (½ cup)

21

Firm tofu

150 g / 175 mL (¾ cup)

12

Egg, chicken

2 large

12

Cheese

50 g (1 ½ oz)

12

Cottage cheese

125 mL (1/2 cup)

13

Fortified soy beverage

250 mL (1 cup)

7-8

Dried beans, peas or lentils, cooked

175 mL (¾ cup)

12

Cow’s milk

250 mL (1 cup)

9

Yogurt

175 mL (¾ cup)

7

Yogurt, Greek style

175 mL (3/4 cup)

14

Peanut butter or other nut/seed spreads

30 mL (2 Tbsp)

4

Nuts or seeds

60 mL (¼ cup)

3-8

Bread

1 slice (35 g)

4

Cereals, cold

30 g

3

Cereals, hot

175 mL (¾ cup)

4

Pasta or rice, cooked

125 mL (½ cup)

3

Quinoa, cooked

125 mL (1/2 cup)

4

Vegetables

125 mL (½ cup) or 250 mL (1 cup) lettuce

2

Fruit

1 fruit or 125 mL (½ cup)

1

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