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Quiz on Food Guide Servings


Do you know how many Food Guide servings are in a typical portion of food? Put your knowledge to the test!

What’s the difference between a Food Guide serving and a portion of food?

A Food Guide serving is a specific amount of food. All the foods listed in Canada’s Food Guide have a specific Food Guide serving. Here are examples of one Food Guide Serving:

  • One slice of bread (35g)
  • ½ cup (125mL) of vegetables or fruit
  • 1 cup (250mL) of milk or fortified soy beverage
  • 2 ½ oz (75g) of meat, poultry or fish

A portion size is an amount of food you eat at one meal or snack. This portion can be bigger or smaller than a Food Guide serving.

Test your knowledge!

Guess the number of Food Guide servings in the portions of food listed below.

Portion of food Number of Food Guide servings
One apple a) ½ b) 1 c) 2
375mL bottle of orange juice a) 1 b) 2 c) 3
1 cup of cooked vegetables a) 1 b) 2 c) 3
One bagel a) 2 b) 4 c) 6
Restaurant plate of pasta a) 1 b) 2 c) 4
100g carton of yogurt a) ½ b) 1 c) 2
250mL carton of milk a) ½ b) 1 c) 2
10oz steak a) 1 b) 2 c) 4
One egg a) ½ b) 1 c) 2
Package of nuts from vending machine a) 1 b) 2 c) 3
1 Tbsp peanut butter a) ½ b) 1 c) 2

Answers

One apple

Answer: b One medium fruit, such as an apple, banana or pear, is one Food Guide serving. Adults need 7-10 Food Guide servings of Vegetables and Fruit per day.

375 mL bottle of orange juice

Answer: c A ½ cup (125 mL) of juice is one Food Guide serving, so a 375 mL bottle is three, which makes is perfect for sharing.

1 cup of cooked vegetables

Answer: b A ½ cup of cooked vegetables is one Food Guide serving, so 1 cup is 2 Food Guide servings. Adults need 7-10 Food Guide servings of Vegetables and Fruit per day.

One bagel

Answer: c A ½ small bagel is one Food Guide serving, so you may be surprised that a large bagel may be as much as 6 Food Guide servings. Adults need 6-8 Food Guide servings of Grain Products per day.  

Restaurant plate of pasta

Answer: c A ½ cup of cooked pasta is one Food Guide serving. Restaurant portions of pasta can be 4 Food Guide servings or more! Adults need 6-8 Food Guide servings of Grain Products per day. 

100g carton of yogurt

Answer: a 175g of yogurt (3/4 cup) is one Food Guide serving, so a 100g container is a little over half of a Food Guide serving. Adults need 2-3 Food Guide servings of Milk and Alternatives per day.

250 mL carton of milk

Answer: b 250 mL (1 cup) of milk is one Food Guide serving. Adults need 2-3 Food Guide servings of Milk and Alternatives per day.

10 oz steak

Answer: c 2½ oz of stead is one Food Guide serving, so a 10oz steak is 4 Food Guide servings. Adults need 2-3 Food Guide servings of Meat and Alternatives per day.

One egg

Answer: a Two eggs is one Food Guide serving, so 1 egg is half of a Food Guide serving. Adults need 2-3 Food Guide servings of Meat and Alternatives per day.

Package of nuts from vending machine

Answer: b A handful or ¼ cup of nuts is one Food Guide serving. A package of nuts is likely twice that amount.

1 Tbsp peanut butter

Answer: a 2 tbsp of nut butter is one Food Guide serving, so 1 Tbsp is half of a Food Guide serving.

For more information:

Understanding portion sizes

EATracker

Last Update – October 12, 2016

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