NUTRITION GUIDE
Vegetables & Fruit


Grain Products

Milk & Alternatives

Meat & Alternatives

Fats & Oils

Females
Males
7-8
Females
8-10
7
7
6-7
8
6
7
2
2
3
2
2
3
3
3
19-50 years
51+ years
2-3
2-3
2-3
2-3
*Serving sizes based on recommendations from Canada's Food Guide.

Decoding Nutrition Labels
Sometimes nutrition labels can seem like they're written in a different language. Understanding the 'Nutrition Facts' on a particular food item can help you make smart, healthy choices.
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In addition to reading the 'Nutrition Facts' chart, make sure you take a look at the ingredients list - items are listed in order of weight. This means a food will contain more of the ingredients listed at the beginning of the list.
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Check out the image to the right for a simple breakdown of nutrition labels.
How many calories do you need?
Your Total Daily Energy Expenditure (TDEE) is the overall amount of energy you need to function and complete your daily activities, and Calories are the amount of energy found in foods.
If you want to maintain your weight, the number of Calories you consume should equal your TDEE (energy in = energy out).
If you are looking to lose weight, you should eat between 500 and 1000 Calories less than your TDEE (energy in < energy out).
Or, if you want to gain weight, you should consume more Calories than your TDEE (energy in > energy out).
It’s always good to know what your TDEE is because you can base how much food you should eat in a day on this number!
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Keep in mind:
Basal Metabolic Rate = energy your body uses to keep you alive and breathing (for example: when you're sleeping).
kJ = kcal = Calorie (these all mean the same thing - how much energy is in a certain food).
Using the Total Energy Expenditure calculator...
- Plug in your Sex, Age, Weight and Height (using Metric or US units).
- Plug in how much activity you do in a day (look at the examples provided to determine what your activity level is).
- Plug in how many hours you sleep on an average day.
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** Let's say your TDEE calculates out to 2630kcal...
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If you want to maintain your weight, you should eat 2630kcal in a day.
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If you want to lose weight, you should eat no less than 2530kcal in a day.
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If you want to gain weight, you should eat more than 2630kcal in a day.
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Enter your info in the calculator to measure your TDEE...

About This Nutrition Guide
This website was designed by Nutrition students to provide a comprehensive and accessible guide to nutrition for the general public. In this guide you will find information about nutrients, a balanced diet, and how to approach nutrition from the supermarket to your kitchen table.

YOUR NUTRITION GUIDE
A Guide to a Healthier Life
What does one serving look like?

Vegetables & Fruit







Grain Products






Milk & Alternatives

Meat & Alternatives

Fats & Oils












**All images obtained from EatRight Ontario at http://www.eatrightontario.ca/getmedia/255dbbe
6-23cd-4adf-9aba-f18310f09e3d/Handy-Servings-Guide-English-for-web-FINAL-October-2015.aspx
Canada's Food Guide recommends 2-3 tbsp of unsaturated fat per day

GOOD to KNOW
FACTS
Males

Recommended Daily Servings
Alcohol - How Much is in 1 Glass?
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Check out how many Calories are in these alcoholic drinks. Keep in mind that these are considered "empty calories," which means they provide little to no nutritional value to your diet. They should be enjoyed in moderation (1-2 drinks/week for women; 2-3 drinks/week for men)
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Avoid
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“Low-Fat” or “Fat-Free” foods because they generally mean…
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More sugars are added to the food to make it taste better.
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When we eat more sugars than our body needs, these sugars get converted back into fat to be stored.
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… This means that you think you’re eating less fat but you’re actually not! It’s best to avoid these products.
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High-Fructose Corn Syrup
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This kind of carbohydrate does not act the same as glucose - it does not stimulate an insulin or leptin response ​(both important hormones that play a role in making you feel satisfied and full)
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Timing is Everything
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It's not only what you eat, it's also when you eat!
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A good rule of thumb is to follow this quote:
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"Eat like a king in the morning, a prince at noon, and a peasant at dinner!" - Maimonides (1135-1204)​
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Looking to Lose Weight?
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The only way to lose weight is to consume less calories than your Total Daily Energy Expenditure (see How Many Calories Do You Need?). To lose 1 pound (lb) of fat per week, you need to cut out 500 Calories per day. This is easy to do - just cut out that daily muffin, Starbucks vanilla latte, or cookie.
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While it does not matter where the 500 Calories come from, you will lose more fat mass if you reduce the fat in your diet. Reducing carbohydrates or protein will also help you lose weight, but you may lose more of your lean mass (ie. muscles) in the process.
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Coupling a reduced fat diet with regular exercise will further improve your maintenance of lean mass!
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Drink Up!
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How much water should you be drinking per day?
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Men: 5 x 750 mL water bottles or...
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Women: 3.5 x 750 mL water bottles
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Putting It All Together
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So where should your calories be coming from?
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Protein - 12-15% of your calories should come from protein​
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Carbohydrates - 45-65% of your calories should come from CHOs
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Fat - 20-35% of your calories should come from fat
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Let's Put Things Into Perspective
​Click the button to see what 2,000 Calories looks like.
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Helpful Sources
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USDA Food Composition Databases
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This website lets you see what's in the foods you're eating.
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You can use the "Standard Reference" option for basic foods like fruits and vegetables, or the "Branded Food Products" option for specific brands (like Campbell's soup or Kellogg's).
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Canada's Food Guide
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​Take a look at this food guide for suggested serving sizes and nutrition tips.
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Check out their interactive ‘build a healthy meal’ plate!
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1 Beer (12 oz.)
150 - 160 Calories
1 Glass of Wine (5 oz.)
125 - 130 Calories
1 Glass of Spirits
(like whiskey, gin, or vodka)
95 - 100 Calories
1 Cider (12 oz.)
250 - 300 Calories







