Recommended Number of Food Guide Servings Per Day Week of January 2 - 8 2011

Based on Eating Well With Canada's Food Guide. 2007

SECFRC Servings
Vegetables & Fruit
Grain Products
Milk & Alternatives
Meat & Alternatives
Portion In care for 6 hrs or more DNA Required Servings
3 medium size Vegetables & Fruit 2 to 21/2 or 250 to 300 ml
1 slice bread, 1/2 bagel, tortilla,
3 pita, 1/2 cup rice, bulgur, 3/4 Grain Products 1 1/2 to 2 1/2 slices
cold- hot cereals
1 cup of milk, 3/4 cup of yogurt,
2 Milk & Alternatives 250 to 375 ml.
11/2 oz of hard cheese
2 eggs, 21/2 ox cooked fish, 3/4
1 Meat & Alternatives 60 to 90 grams
beans, chick peas

Monday Tuesday Wednesday Thursday Friday

Vegetables & Fruit Season Fruit Unsweetened Fruit Juice Season Fruit Unsweetened Fruit Juice Season Fruit
Morning Snack Grain Products Raisin Bread Hot Cereal ( Oatmeal) Bagel & Cream Cheese Banana Muffin Corn Flakes
Milk & Alternatives Milk Cheddar Cheese Milk Cheddar Cheese Milk
Vegetables & Fruit Vegetable Sticks Garden Salad Vegetable Sticks Coleslaw Caesar Salad

Lunch
Grain Products ww Baguette ww Pita Bread Bread Sticks Multigrain Bread Garlic Bread
Milk & Alternatives Milk Milk Milk Milk Milk
Meat & Alternatives Beef Chilli Cooked Lentils w/ rice Chicken Noodle Soup Tuna Sandwiches Beef Lasagne
Vegetables & Fruit Mixed Berries Apple Sauce Season Fruit Vegetable Sticks Fruit Cocktail
Afternoon Snack Grain Products Granola Bits Pretzels Banana Bread Corn Chips Sunflower seeds
Milk & Alternatives Vanilla Yogurt Milk Milk Yogurt Dip Milk
Recommended Number of Food Guide Servings Per Day Week of January 9 -15 2011
Based on Eating Well With Canada's Food Guide. 2007

SECFRC Servings
Vegetables & Fruit
Grain Products
Milk & Alternatives
Meat & Alternatives
Portion In care for 6 hrs or more DNA Required Servings
3 medium size Vegetables & Fruit 2 to 21/2 or 250 to 300 ml
1 slice bread, 1/2 bagel, tortilla,
3 pita, 1/2 cup rice, bulgur, 3/4 Grain Products 1 1/2 to 2 1/2 slices
cold- hot cereals
1 cup of milk, 3/4 cup of yogurt,
2 Milk & Alternatives 250 to 375 ml.
11/2 oz of hard cheese
2 eggs, 21/2 ox cooked fish, 3/4
1 Meat & Alternatives 60 to 90 grams
beans, chick peas

Monday Tuesday Wednesday Thursday Friday

Vegetables & Fruit Season Fruit Unsweetened Fruit Juice Season Fruit Unsweetened Fruit Juice Season Fruit

Morning Snack Grain Products Bagels and cream cheese Multi Grain Crackers Oatmeal Muffin WW Pita Oatmeal Cereal

Milk & Alternatives Milk Marble Cheese Milk Hard Boiled Eggs Milk
Vegetables & Fruit Unlimited Vegetables Garden Salad Unlimited Vegetables Garden Salad Unlimited Vegetables

Lunch
Grain Products Rice WW Baguette Veggie Pizza Bites WW Toast Bread Garlic Bread
Milk & Alternatives Milk Milk Milk Milk Milk
Meat & Alternatives Beef & Peas Stew Chicken Meat Loaf Chicken Minestrone Soup Tuna Salad Beef Ravioli
Vegetables & Fruit Season Fruit Apple Sauce Orange Juice Seasonal Fruit Vanilla Yogurt & Berries

Afternoon Snack Grain Products Oatmeal Cookies WW Berry Bread Pita Bread Puffed Rice Granola Bits
Milk & Alternatives Yogurt Milk Hummus Milk -
Recommended Number of Food Guide Servings Per Day Week of January 16 -21 2011
Based on Eating Well With Canada's Food Guide. 2007

SECFRC Servings
Vegetables & Fruit
Grain Products
Milk & Alternatives
Meat & Alternatives
Portion In care for 6 hrs or more DNA Required Servings
3 medium size Vegetables & Fruit 2 to 21/2 or 250 to 300 ml
1 slice bread, 1/2 bagel, tortilla,
3 pita, 1/2 cup rice, bulgur, 3/4 Grain Products 1 1/2 to 2 1/2 slices
cold- hot cereals
1 cup of milk, 3/4 cup of yogurt,
2 Milk & Alternatives 250 to 375 ml.
11/2 oz of hard cheese
2 eggs, 21/2 ox cooked fish, 3/4
1 Meat & Alternatives 60 to 90 grams
beans, chick peas

Monday Tuesday Wednesday Thursday Friday

Vegetables & Fruit Season Fruit Unsweetened Fruit Juice Season Fruit Unsweetened Fruit Juice Season Fruit
Morning Snack Grain Products Corn Flakes or Cherrios WW Crackers Raisin Bread & Cream Cheese Waffles Oatmeal Muffins
Milk & Alternatives Milk Cheese Milk Yogurt Milk
Vegetables & Fruit Unlimited Vegetables Garden Salad Unlimited Vegetables Coleslaw Unlimited Vegetables

Lunch
Grain Products WW Toast Bread Rice Beef Meat Pies WW Tortillas Baguette
Milk & Alternatives Milk Milk Milk Milk Milk
Meat & Alternatives Quiche and Vegetables Chicken Breast Cream of Broccoli Soup Chicken Shawarma Chicken Pasta Salad
Vegetables & Fruit Season Fruit Fruit Salad Season Fruit Seasonal Fruit Season Fruit

Afternoon Snack Grain Products Apple Pudding Oatmeal Cookies Cereal Mix Granola Bits Shred dies

Milk & Alternatives Milk Cottage Cheese Marble Cheese Yogurt Cheese
Recommended Number of Food Guide Servings Per Day Week of January 23-29, 2010
Based on Eating Well With Canada's Food Guide. 2007

SECFRC Servings
Vegetables & Fruit
Grain Products
Milk & Alternatives
Meat & Alternatives
Portion In care for 6 hrs or more DNA Required Servings
3 medium size Vegetables & Fruit 2 to 21/2 or 250 to 300 ml
1 slice bread, 1/2 bagel, tortilla,
3 pita, 1/2 cup rice, bulgur, 3/4 Grain Products 1 1/2 to 2 1/2 slices
cold- hot cereals
1 cup of milk, 3/4 cup of yogurt,
2 Milk & Alternatives 250 to 375 ml.
11/2 oz of hard cheese
2 eggs, 21/2 ox cooked fish, 3/4
1 Meat & Alternatives 60 to 90 grams
beans, chick peas

Monday Tuesday Wednesday Thursday Friday

Vegetables & Fruit Season Fruit Unsweetened Fruit Juice Season Fruit Unsweetened Fruit Juice Season Fruit
Morning Snack Grain Products Cornflakes or Cherrios Raisin Bread Waffles Oatmeal Muffin Granola Bars
Milk & Alternatives Milk Marble Cheese Milk Yogurt Milk
Vegetables & Fruit Unlimited Vegetables Garden Salad Unlimited Vegetables Garden Salad Unlimited Vegetables

Lunch
Grain Products WW Pita Baguette Croissant WW Bread Baguette
Milk & Alternatives Milk Milk Milk Milk Milk
Meat & Alternatives Beef, Zucchini Stew Roast Beef & Potatoes Chicken Pea Soup Egg Salad Sandwiches Tuna Casserole
Vegetables & Fruit Fruit Salad Seasonal Fruit Unsweetened Fruit Juice Seasonal Fruit Berries

Afternoon Snack Grain Products Short Bread Cookies Multi Grain Tortillas - jam Berry Bread Crackers Granola Bits

Milk & Alternatives Marble Cheese Cream Cheese Marble Cheese Vanilla Yogurt
Recommended Number of Food Guide Servings Per Day Week of January 30 - Feb 5, 2011
Based on Eating Well With Canada's Food Guide. 2007

SECFRC Servings
Vegetables & Fruit
Grain Products
Milk & Alternatives
Meat & Alternatives
Portion In care for 6 hrs or more DNA Required Servings
3 medium size Vegetables & Fruit 2 to 21/2 or 250 to 300 ml
1 slice bread, 1/2 bagel, tortilla,
3 pita, 1/2 cup rice, bulgur, 3/4 Grain Products 1 1/2 to 2 1/2 slices
cold- hot cereals
1 cup of milk, 3/4 cup of yogurt,
2 Milk & Alternatives 250 to 375 ml.
11/2 oz of hard cheese
2 eggs, 21/2 ox cooked fish, 3/4
1 Meat & Alternatives 60 to 90 grams
beans, chick peas

Monday Tuesday Wednesday Thursday Friday

Vegetables & Fruit Season Fruit Unsweetened Fruit Juice Season Fruit Unsweetened Fruit Juice Season Fruit
Morning Snack Grain Products Hot Oatmeal WW Toast Bread Hash Browns Waffles Pita Bread
Milk & Alternatives Milk Scrambled Eggs All Beef Sausages Cottage Cheese Pressed Yogurt
Vegetables & Fruit Unlimited Vegetables Garden Salad Unlimited Vegetables Garden Salad Unlimited Vegetables

Lunch
Grain Products WW Pita Vegetable Rice Pilaf Tortilla Melt WW Tortillas Garlic Bread
Milk & Alternatives Milk Milk Milk Milk Milk
All Beef American Chop
Meat & Alternatives Shepherds Pie Tilapia Fish Lamb Barley Soup Chicken Wraps
Suey
Vegetables & Fruit Vegetable Platter Apple Sauce Unsweeted Apple Juice Berries Unsweetened Fruit Juice

Afternoon Snack Grain Products Crackers Mixed Dry Cereal Melba Toast Granola Bits Banana Bread

Milk & Alternatives Yogurt Dip Milk Marble Cheese Yogurt Marble Cheese