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To function optionally as a University student, we need the right fuel which we get from nutrient-rich foods.  It’s important to know that NO SINGLE FOOD GROUP CAN MEET ALL OF OUR NUTRITIONAL NEEDS!!!  While the exact number of daily calories varies from person to person (check out Calculating RMR & Daily Calorie Consumption), the recommended number of servings has been laid out by nutrition experts. 
Health Canada separates food into 4 groups: 1) Vegetables & Fruits, 2) Grain Products, 3) Milk & Alternatives, and 4) Meat & Alternatives then makes recommendations about the number of servings males and females need at different ages.

Food Group
Number of Servings
Adult Females
Adult Males
Vegetables & Fruits
Grain Products
Milk & Alternatives
Meat & Alternatives

Serving Examples
Vegetables & Fruits – 1 c. romaine lettuce, 1 medium orange, ½ c. green beans
HEALTH VALUE TIP – choose dark green & orange vegetables
$$ SAVING TIP – buy fruits & vegetables in season (check out What’s In Season When)
Grain Products – 1 slice bread, ½ c. rice or pasta, ¾ c. cold cereal
HEALTH VALUE TIP – make at least ½ of your grain products whole grains
$$ SAVING TIP – buy day old bread & freeze it to enjoy later
Milk & Alternatives – 1 c. milk, ¾ c. yogurt, 1 ½ oz. cheese
HEALTH VALUE TIP – drink skim, 1%, or 2% milk each day
$$ SAVING TIP – buy bags of milk which can be kept frozen for 6 weeks (check out Fridge and Freeze Storage Chart)
Meat & Alternatives – 2 Tbs. peanut butter, 2 eggs, 3 oz. cooked chicken
HEALTH VALUE TIP – use low fat cooking methods (i.e., roast or bake)
$$ SAVING TIP – buy meats at the deli instead of in the package


Queen's Heath, Counselling and Disabilities Services

Queen's Heath, Counselling and Disabilities Services, Queen's University