Menu for the week of:

BASIC MEAL PATTERN BREAKFAST Fruit or Juice Grain Products Milk and Alternatives Meat and Alternatives Other Foods Morning Snack LUNCH Vegetables and Fruit Grain Products Milk and Alternatives Meat and Alternatives Other Foods Afternoon Snack DINNER Vegetables and Fruit Grain Products Milk and Alternatives Meat and Alternatives Other Foods Evening Snack Check the boxes to count the number of Food Guide Servings for each day to ensure Canada's Food Guide recommendations are met. Recommended servings for Adults are based on Canada's Food Guide, www.healthcanada.gc.ca/foodguide MONDAY Vegetables & Fruit
7 - 10 servings

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Grain Products
6 - 8 servings

Milk & Alternatives

2 - 3 servings

Meat & Alternatives

2 - 3 servings

Produced and distributed by the City of Hamilton Public Health Services. Local information 905-546-3630 or www.hamilton.ca/nutrition Eat Right Ontario 1-877-510-5102 or www.eatrightontario.ca

Menu Planning Checklist :

Serve at least one dark green and one orange vegetable each day. Prepare vegetables and fruit with little or no added fat, sugar or salt. Serve vegetables and fruit more often than juice. Make at least half of grain products whole grain each day. Select grain products that are lower in fat, sugar or salt. Serve skim, 1% or 2% milk each day. Offer fortified soy beverage if residents do not drink milk. Serve lower fat milk alternatives. Serve meat alternatives such as beans, lentils and tofu often. Include at least two Food Guide Servings of fish each week. Select lean meat and alternatives prepared with little or no added fat or salt. Include a small amount of unsaturated fat each day. Satisfy thirst with water. Limit foods and beverages high in calories, fat, sugar or salt.
Source: Eating Well With Canada's Food Guide - Menu Planning Checklist http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/using-utiliser/plan-eng.php

Produced and distributed by the City of Hamilton Public Health Services. Local information 905-546-3630 or www.hamilton.ca/nutrition Eat Right Ontario 1-877-510-5102 or www.eatrightontario.ca

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