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The Food Rainbow

Discover the vibrant world of healthy eating with "The Food Rainbow," designed for girls aged 14-18. This guide emphasizes the importance of consuming 7 servings of fruits and vegetables, alongside 6 servings of whole grains, 3-4 servings of milk and alternatives, and 2 servings of meat and alternatives daily. Learn about nutritious options such as green beans, whole grain pasta, skim milk, tofu, and more. Embrace a balanced diet to fuel your body and support your growth during these vital years!

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The Food Rainbow

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  1. The Food Rainbow Healthy choices within each food group

  2. Vegetables and Fruit • 7 servings a day (for a girl aged 14-18) Ex: • Green beans (125 mL, ½ cup) • Romaine lettuce (250 mL, 1 cup raw) • Cherries (20) • Fruit juice (125 mL, ½ cup) • Banana (1 medium) • Cabbage (125 mL, ½ cup) • Watermelon (125 mL, ½ cup)

  3. Grain Products • 6 servings a day Ex: • Whole grain bagel (½ bagel, 45 g) • Cold cereal (30 g) • Whole grain pasta (125 mL, ½ cup cooked) • Brown rice (125 mL, ½ cup cooked) • Congee (125 mL, ½ cup cooked) • Waffle (1 small, 35 g)

  4. Milk and Alternatives • 3-4 servings a day Ex: • Skim milk (250 mL, 1 cup) • Block cheese (50 g, 1 ½ oz) • Yogurt (175 mL, ¾ cup) • Yogurt drink (200 mL)

  5. Meat and Alternatives • 2 servings a day Ex: • Tofu (150 g, 175 mL, ¾ cup) • Beef (75 g [2 ½ oz] / 125 mL [½ cup])

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