Canada's Food Guide

According to Canada's Food Guide, a woman between the ages of 31-50 should eat the following each day:

• 7 servings of Vegetables and fruit; at least one dark green and one orange vegetable each day. Note that some orange fruits can be substituted for orange vegetables. Which is a good thing, since I do prefer fruit to vegetables. Especially orange fruit to orange vegetables. As for the dark green thing, I like broccoli and a few other dark green vegetables; there are enough options that I'm not actually forced to eat things I REALLY don't like, like celery and lettuce.
• 6 servings of Grain Products; half of which should be whole grain. Again, there are enough options that I don't need to eat oatmeal, which I strongly dislike.
• 2 servings of mlk and alternatives; 2 250mL glasses of 2% milk a day - right up my alley. Of course, if I want to enjoy some cheese, then I can't drink all my milk servings... this will bear some consideration.
• 2 servings of meat and alternatives; have meat alternatives such as beans, lentils and tofu often; eat at least two servings of fish each week; and select lean meat and alternatives prepared with little or no added fat or salt
• Include a small amount (2-3 Tbsp) of unsaturated fat each day. Limit butter, hard margarine, lard and shortening. Talk about taking the fun out of life!!! (just kidding... sort of...)

In addition to food guidelines, the following is recommended:

• Take a multivitamin containing folic acid every day
• Drink water regularly; drink more water in hot weather or when you are very active.
• Accumulate at least 2 1/2 hours of moderate to vigorous physical activity each week
• Limit foods and beverages high in calories, fat, sugar or salt (sodium) such as: cakes and pastries, chocolate and candies, cookies and granola bars, doughnuts and muffins, ice cream and frozen desserts, french fries, potato chips, nachos and other salty snacks, alcohol, fruit flavoured drings, soft drinks, sports and energy drink, and sweetened hot or cold drinks. Is it any wonder that I don't like dieting!?!?!!?

And what is a serving? Well, that depends on the food. See the image below for examples.