WHAT ARE FOOD GROUPS?
Canada 's Food Guide divides food into four groups. Here are the groups, and some
examples of what kinds of foods go into them.
VEGETABLES AND FRUIT
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Lower Calorie Foods
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Medium Calorie Foods
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High Calorie Foods
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Asparagus Lettuce
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Apples Pears
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Corn
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Cabbage Mushrooms
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Bananas Peas
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Juice
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Cauliflower Zucchini
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Beets Pineapple
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Potatoes
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Celery
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Berries Plums
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Raisins
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Cucumber
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Broccoli Squash
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Sweet potato
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Green pepper
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Carrots Tomatoes
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Syrup packed canned fruit
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Green/yellow beans
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Oranges Watermelon
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Peaches
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GRAIN PRODUCTS
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Lower Calorie Foods
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Medium Calorie Foods
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High Calorie Foods
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Pita
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Bagels Pasta
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Cake
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Plain bun, English muffin
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Granola bars Rice
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Pastries
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Unsweetened cereals
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Muffins Sweetened cereals
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Pie
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Whole grain breads
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Oatmeal cookies Waffles
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Sweet rolls
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Whole grain cereals
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Pancakes
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MILK & ALTERNATIVES
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Lower Calorie Foods
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Medium Calorie Foods
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High Calorie Foods
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Skim and 1% milk
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2% milk Low fat cheese
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Cheese Ice cream
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Cottage cheese Plain yogurt
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Chocolate milk Milk shakes
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Cream soups Puddings
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Flavoured yogurt
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MEAT AND ALTERNATIVES
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Lower Calorie Foods
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Medium Calorie Foods
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High Calorie Foods
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Canned Fish Seafood
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Lean beef, lamb, pork and ham
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Bacon Meat pies
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Chicken Tofu
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Baked Beans Nuts
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Eggs Turkey
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Chili Peanut butter
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Fish
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Luncheon meats Sausages
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How much should we eat from each group?
“OTHER” FOODS
There are no bad foods, but there are many foods that tend to be high in salt, sugar
and fat while being low in needed nutrients . Some examples would be chips, jam,
pickles, candy, chocolate and condiments. Drinks such as pop and artificial fruit
drinks would also fall into this category.
There's nothing wrong with children having these foods in moderation, as long as
they are eating the recommended daily servings from the four food groups.