Sample Menu Food Groups Minimum
Weight Loss
Physically
Active Lifestyle
Breakfast Number of Servings
Milk
Orange juice
Blueberry pancakes
Maple syrup
Margarine
Decaffeinated tea
Milk products
Fruits
Grain products
Sugars and sweets
Fats and oils
Fluids
1
1
2
1

1 or more
 1
2
2
2
1
1 or more
Snack Number of Servings
Homemade bran muffin (small) Almonds
Pear
Water
Grain products
Fats and oils
Fruits
Fluids
 1
1/2

1 or more
 1
1
1
1 or more
Lunch Number of Servings
Pita bread (whole wheat)
stuffed with tuna
Vinaigrette salad dressing
Cut raw vegetables
Banana
Milk
Water
Grain products
Animal proteins
Fats and oils
Vegetables
Fruits
Milk products
Fluids
 1
1
1
2
1
1
1 or more
 2
1
2
3
1
1
1 or more
Snack Number of Servings
Apple
Water
Fruits
Fluids
 1
1 or more
  1
1 or more
Supper Number of Servings
Beef,
kidney bean and
broccoli stir-fry
Rice
Side salad
Salad dressing (oil based)
Peaches with
crumble topping
(8cm x 8cm piece)
Milk
Decaffeinated tea
Animal proteins
Plant proteins
Vegetables
Grain products
Vegetables
Fats and oils
Fruits
Grain products
Milk products
Fluids
 1/2
1
1
2
1
1/2
1
1
1
1
1 or more
 1
1
2
3
1
1
1
1
1
1
1 or more

 

Total number of Servings per food group

Grain products
Vegetables
Fruits
Milk products
Animal proteins
Plant proteins
Fats and oils
Sugars and sweets
Beverages/fluids

Minimum Needs

7
4
4
3
1
1
3
1
5 or more

Very Physically Active Person

9
6
6
3
2

6
2
8 or more

Nutritional analysis – total daily values

Calories (kcal)
Carbohydrates (g)
Dietary fibre (g)
Protein (g)
Fat (g)
 

1600-1700
285
35
71
37

 

2200-2300
375
44
99
53