_
*These amounts are for an average pregnant or breastfeeding woman. You may need more or less than the average. Visit MyPyramid.gov to create your individualized plan. Check with your doctor to make sure you are on track.
Translation, please.
- 1 oz (Grains) = 1 slice whole grain bread
- 1 oz (Grains) = ½ cup cooked pasta, rice or cereal
- 1 oz (Meat/Beans) = 1 egg
- 1 oz (Meat/Beans) = ¼ cup cooked dry beans
- 1 oz (Meat/Beans) = 1 tbsp peanut butter
- 1 cup (Milk) = 8 oz yogurt
- 1 cup (Milk) = 1 ½ oz cheese
Confused about portion sizes?
You aren't alone. You don't need to weigh or measure foods to know the serving size. The chart below will give you some practical examples of what a serving size looks like.
| If your serving size is... | It will be about the size of... |
| 1 cup (250 mL) | 1 baseball |
| ¾ cup (175 mL) | 1 tennis ball |
| 3 oz (100 g) | A deck of cards |
| 1 tsp (5 mL) | The tip of your thumb |
| ½ oz (50 g) | 6 dice |
Try These Nutrient-Rich Recipes
DHA
Slow Baked Salmon with Tomato, Orange and Basil Sauce
French Toast with Yogurt and Fruit Topping
Salmon Roll-Up Snacks
Protein
Lamb Kebabs with Millet Pilaf
Chicken Parmesan Strips
Carbohydrates
Fettuccine with White Beans, Arugula and Carrots
Folate
Nutty Banana Smoothie
Calcium
Cheesy Bean Burrito
Iron
Roast Beef Wraps with Parsley Ricotta Pesto
Slow Baked Salmon with Tomato, Orange and Basil Sauce
Prep Time: 10 minutes
Cook Time: 20-30 minutes
Makes: 4 servings
Cooking salmon at a low temperature in the oven makes it easy to prepare, and keeps it super moist. Salmon is a great source of DHA (an Omega-3 fat).
| Salmon | U.S. | Metric |
| Salmon fillet with skin | 1 lb | 500 g |
| Olive oil | 1 tsp | 5 mL |
| Salt and ground black pepper to taste |
| Sauce | U.S. | Metric |
| Vine-ripened tomatoes (about 6 medum) | 1 1/2 lb | 750 g |
| Extra-virgin olive oil | 2 tsp | 10 mL |
| Minced garlic | 1 tsp | 5 mL |
| Medium orange | 1 | 1 |
| Cornstarch | 1/2 tsp | 2 mL |
| Fresh basil leaves (finely sliced) | 2 tbsp | 30 mL |
Directions
To make salmon:
- Preheat oven to 300° F (150° C).
- Place salmon skin-side-down on an ungreased baking sheet. Brush top with olive oil and season with salt and pepper.
- Bake for 20 to 30 minutes or until flesh in thickest part appears cooked (separate flesh with tip of paring knife to check).
To make sauce:
- While salmon bakes, cut tomatoes in half crosswise. Squeeze out seeds and discard. Set box grater in medium bowl. Holding hand flat, rub cut side of each tomato half over coarse side of grater until only skin remains; discard skins.
- In large skillet over medium heat, heat oil; add garlic and stir until fragrant and just beginning to color, about 30 seconds. Add tomatoes and simmer until most of watery portion has evaporated, about 10 minutes, stirring occasionally.
- Grate 1 tsp (5 mL) zest and squeeze 3 tbsp (45 mL) juice from orange. Combine zest and juice with cornstarch, stirring until cornstarch is dissolved.
- Add mixture to tomato sauce along with basil; stir briefly until sauce has returned to simmer.
- Use metal spatula to remove portions of salmon, leaving skin behind. Serve with sauce spooned on top.
| Nutrients Per Serving | |
| Calories | 281 |
| Fat | 16 g |
| Saturated Fat | 2.6 g |
| DHA | 1093 mg* |
| Cholesterol | 67 mg |
| Sodium | 83 mg |
| Carbohydrates | 10 g |
| Fiber | 2 g |
| Protein | 24 g |
*based on 75 g (2.5 oz) cooked Atlantic farmed salmon. DHA amounts may vary based on the type of salmon you choose.
French Toast with Yogurt and Fruit Topping
Prep Time: 5 minutes
Cook Time: 5 minutes
Makes: 2 servings
1 serving = 2 pieces of French toast with 1-93 mL yogurt beverage and ½ cup (125 mL) fruit topping
DHA-enriched eggs, bread, milk and yogurt can be worked into your daily diet and provide a source of DHA (an Omega-3 fat). French toast is an all time favorite, so top with seasonal fruit and enjoy for breakfast, lunch or even dinner.
| Ingredients | U.S. | Metric |
| DHA-enriched 100% whole wheat bread | 4 slices | 4 slices |
| DHA-enriched eggs | <2 | 2 |
| 1% DHA-enriched milk | 1/4 cup | 50 mL |
| Vanilla extract | ¼ tsp | 1 mL |
| Ground cinnamon | ¼ tsp | 1 mL |
| Nutmeg | Dash | Dash |
| Canola oil | 2 tsp | 10 mL |
| DHA-enriched yogurt beverage (93 mL) | 2 | 2 |
| Seasonal berries or diced fruit (fresh or frozen) | 1 cup | 250 mL |
Directions
- In a shallow bowl, whisk eggs, milk, vanilla, cinnamon, and nutmeg.
- Heat oil in a frying pan over medium-low heat. Dip slices of bread in the egg mixture, turning to coat thoroughly.
- Place coated bread slices in hot frying pan. Cook, turning, until both sides are nicely browned, about 2 minutes each side.
- Top with DHA-enriched yogurt and seasonal berries or diced fruit.
| Nutrients Per Serving | |
| Calories | 389 |
| Fat | 14.5 g |
| Saturated Fat | 3.5 g |
| DHA | 161 mg |
| Cholesterol | 201 mg |
| Sodium | 429 mg |
| Carbohydrates | 55 g |
| Fiber | 9.1 g |
| Protein | 14 g |
Salmon Roll-Up Snacks
Prep Time: 30 minutes
Cook Time: 15 minutes
Makes: 24 snack-sized servings
1 serving = ½ roll-up
These salmon roll-up snacks are quick and easy to prepare and they are a great source of DHA (an Omega-3 fat).
| Ingredients | U.S. | Metric |
| DHA-enriched 100% whole wheat bread | 12 slices | 12 slices |
| Sockeye salmon - canned (170g/6 oz) (drained and mashed) |
1 | 1 |
| Low fat mayonnaise | ¼ cup | 50 mL |
| Chopped fresh dill | 1 tbsp | 15 mL |
| Lemon juice | 1 tbsp | 15 mL |
| Olive oil | 1 tbsp | 15 mL |
| Chopped parsley |
Directions
- Trim crusts from bread. Flatten with rolling pin to ¼ inch (0.5 cm) thickness.
- Combine salmon, mayonnaise, dill and lemon juice. Place 1 heaping tbsp (15 mL) filling along one end of bread. Roll up and cut in half.
- Place on ungreased baking sheet. Brush lightly with olive oil and sprinkle with parsley.
- Bake at 350° F (180° C) for 15 minutes until golden.
- Serve warm.
| Nutrients Per Serving | |
| Calories | 69 |
| Fat | 2.6 g |
| Saturated Fat | 0.6 g |
| DHA | 83 mg |
| Cholesterol | 2.5 mg |
| Sodium | 112 mg |
| Carbohydrates | 8.5 g |
| Fiber | 1.2 g |
| Protein | 3.4 g |
Lamb Kebabs with Millet Pilaf
Prep Time: 10 minutes
Cook Time: about 30 minutes
Makes: 4 servings
Millet is a quick-cooking whole grain with a light nutty flavor, which you may find in the natural foods section. You can use whole wheat couscous instead. Lamb is a great source of protein.
| Ingredients | U.S. | Metric |
| Bamboo skewers (10-inch/25 cm) | 8 | 8 |
| Millet | 1 cup | 250 mL |
| Olive oil | 2 tsp | 10 mL |
| Water | 2 ½ cups | 625 mL |
| Salt | ½ tbsp | 2 mL |
| Chopped fresh parsley | ¼ cup | 50 mL |
| Ground cumin (optional) | 2 tsp | 10 mL |
| Ground coriander or crushed coriander seeds (optional) | 2 tsp | 10 mL |
| Salt | ¼ tsp | 1 mL |
| Ground black pepper | Pinch | Pinch |
| Boneless leg of lamb, fat trimmed and cut into 1-½-inch (4 cm)pieces(about 1- ½ lb (750 g) prior to trimming) | 1 lb | 500 g |
| Cherry tomatoes | 24 (about 1 pint) | 24 (about 1 pint) |
Directions
- Place bamboo skewers in shallow dish and add water to cover; set aside to soak.
- Put millet and oil in medium saucepan; stir over medium-high heat until lightly toasted, about 4 minutes. Add water and salt, and bring to a simmer.
- Reduce heat to low, cover pan and cook until millet is tender and has absorbed all liquid, 25 to 30 minutes. Stir in parsley. (Pilaf can stand for up to 30 minutes before serving.)
- Meanwhile, preheat grill or broiler. In medium bowl, stir together cumin, coriander, salt and pepper; add lamb and toss until evenly coated with spice mixture. (If not using spices, season with salt and pepper.)
- Divide lamb among 4 skewers. Divide cherry tomatoes among the remaining 4 skewers.
- Place lamb skewers on grill or under broiler. Cook, turning midway, until lamb has reached desired degree of doneness, about 8 minutes for medium-rare or 10 minutes for medium.
- Add tomato skewers to grill or broiler during last 4 minutes of cooking time. Serve skewers on top of millet pilaf.
| Nutrients Per Serving | |
| Calories | 393 |
| Fat | 11 g |
| Saturated Fat | 2.5 g |
| Cholesterol | 75 mg |
| Sodium | 250 mg |
| Carbohydrates | 42 g |
| Fiber | 6 g |
| Protein | 30 g |
Chicken Parmesan Strips
Prep Time: 15 minutes
Marinating Time: 15 minutes to 4 hours
Cook Time: about 20 minutes
Makes: 4 servings
These chicken parmesan strips are kid-approved, freezer-friendly and easy to make. Chicken is a great source of protein.
| Ingredients | U.S. | Metric |
| Boneless, skinless chicken breasts (cut into strips) | 1 lb | 500 g |
| Skim milk | ¼ cup | 125 mL |
| Dry bread crumbs or corn flakes cereal, finely crushed | 1/3 cup | 75 mL |
| Freshly grated Parmesan cheese | 3 tbsp | 45 mL |
| Dried parsley | 2 tsp | 10 mL |
| Freshly ground black pepper salt | ¼ tsp | 1 mL |
Directions
- Place chicken in a shallow dish and pour in milk. Cover and refrigerate for at least 15 minutes or for up to 4 hours. Preheat oven to 375°F (190°C).
- In another shallow dish, combine breadcrumbs, Parmesan, parsley and pepper. Remove chicken strips from milk and dip in crumb mixture, coating well. Place on prepared baking sheet. Discard any excess milk and crumb mixture.
- Bake for 20 minutes or until chicken is no longer pink inside.
| Nutrients Per Serving | |
| Calories | 91 |
| Fat | 3.7 g |
| Sodium | 211 mg |
| Carbohydrates | 8 g |
| Fiber | 0.5 g |
| Protein | 29.6 g |
Variations
Add other dried herbs, such as thyme, basil or oregano. Replace some of the breadcrumbs with ground flaxseed.
From Chuey P., Campbell E., Waisman M.S.: Dietitians of Canada. Simply Great Food. Toronto, Ontario; Robert Rose Inc. 2007
Fettuccine with White Beans, Arugula and Carrots
Prep Time: 10 minutes
Cook Time: 10 minutes
Makes: 4 servings
Complex carbohydrates come from whole grains, legumes, and starchy vegetables, all of which play starring roles in this rustic pasta dish.
| Ingredients | U.S. | Metric |
| Whole wheat fettuccine | 8 oz | 250 g |
| Extra-virgin olive oil | 1 tsp + 2 tbsp | 35 mL |
| Minced garlic, or more to taste | 1 tsp | 5 mL |
| White beans | 1 can (19 oz) drained and rinsed | 1 can (540 mL) drained and rinsed |
| Carrots (peeled and coarsely grated or julienne) | 3 medium | 3 medium |
| Salt | ½ tsp | 1 mL |
| Washed, stemmed and torn arugula (about 2 bunches) | 8 cups | 2 L |
| Fresh lemon juice | 1 tbsp | 15 mL |
| Parmigiano-Reggiano cheese (freshly grated) | ½ cup | 125 mL |
Directions
- In large pot of boiling salted water, begin cooking fettuccine according to package directions.
- Meanwhile, in large skillet, heat 1 tsp (5 mL) oil over medium-high heat. Add garlic and cook, stirring, until fragrant and just beginning to colour, about 30 seconds. Add beans, carrots and salt and stir until heated through, about 2 minutes.
- When pasta is ready, scoop ½ cup (125 mL) of cooking water into bean mixture. Drain pasta.
- Add arugula, lemon juice and remaining 2 tbsp (30mL) oil to bean mixture and stir until arugula is wilted, about 2 minutes. Add drained pasta to skillet and stir until juices have nearly evaporated, about 3 minutes longer.
- Serve topped with cheese.
| Nutrients Per Serving | |
| Calories | 436 |
| Fat | 10 g |
| Saturated Fat | 0 g |
| Cholesterol | 5 mg |
| Sodium | 606 mg |
| Carbohydrates | 70 g |
| Fiber | 13 g |
| Protein | 18 g |
Variations
Substitute watercress or baby spinach for the arugula.
Nutty Banana Smoothie
Prep Time: 5 minutes
Makes: 1 serving
Orange juice, bananas, and peanut butter are all high in folate, so we've blended them into a thick and creamy shake for breakfast on the run or a mid afternoon treat. Frozen bananas are the secret. Peel a bunch and stash them in a zip-closed bag. (If you are making this yummy recipe for your infant, you must skip the peanut butter and honey.)
| Ingredients | U.S. | Metric |
| Orange juice | 1 cup | 250 mL |
| Frozen medium banana cut into pieces | 1 | 1 |
| Smooth peanut butter | 2 tbsp | 30 mL |
| Honey | 1-2 tbsp | 15-30 mL |
Directions
- Pour orange juice into blender.
- Add banana, peanut butter and honey and blend until smooth.
| Nutrients Per Serving | |
| Calories | 472 |
| Fat | 17 g |
| Saturated Fat | 3.5 g |
| Cholesterol | 0 mg |
| Sodium | 151 mg |
| Carbohydrates | 77 g |
| Fiber | 5 g |
| Protein | 10 g |
Cheesy Bean Burrito
Prep Time: 8 minutes
Cook Time: 15 minutes
Makes: 4 servings
Oven baked burritos are a quick-to-the-table supper the whole family can enjoy. Using convenient canned beans, pre-washed spinach, and pre-shredded cheese is an easy way to get calcium into your diet.
| Ingredients | U.S. | Metric |
| Pinto beans, drained and rinsed can | 1 can (19 oz, drained and rinsed) | 1 can (540 mL, drained and rinsed) |
| Mild, medium or hot tomato salsa | ¼ cup | 50 mL |
| Taco seasoning mix | 1 tbsp | 15 mL |
| Low-fat whole wheat flour tortillas large (burrito-size) | 4 | 4 |
| Shredded, reduced fat mild cheddar cheese | 1- 1/3 cup | 325 mL |
| Baby spinach leaves | 2 cups | 500 mL |
| Nonfat or reduced fat sour cream | ½ cup | 125 mL |
| Chopped green onions | ¼ cup | 50 mL |
Directions
- Preheat oven to 350° F (180° C).
- In medium bowl, combine beans, salsa, and taco seasoning mix; with potato masher or fork, mash into coarse purée.
- Arrange tortillas on work surface. Spoon ¼ of bean mixture down centre of each. Top with 1/3 cup (75 mL) cheese followed by ½ cup (125 mL) spinach.
- Fold in ends of each tortilla and roll up. Place seam-side-down on ungreased baking sheet. Cover loosely with piece of foil and bake for 15 minutes or until cheese is melted.
- Serve topped with dollop of sour cream and sprinkle of green onions.
| Nutrients Per Serving | |
| Calories | 325 |
| Fat | 8 g |
| Saturated Fat | 4.7 g |
| Cholesterol | 20 mg |
| Sodium | 1065 mg |
| Carbohydrates | 43 g |
| Fiber | 16 g |
| Protein | 19 g |
Roast Beef Wraps with Parsley Ricotta Pesto
Prep Time: 8 minutes
Makes: 2 servings
Lean roast beef is a tasty way to pack iron into your lunch, especially when you pair it with a zesty pesto spread made with creamy ricotta and lots of chopped fresh parsley
| Ingredients | U.S. | Metric |
| Part-skim ricotta cheese | ½ cup | 125 mL |
| Chopped fresh parsley | 1/3 cup | 75 mL |
| Grated lemon zest | ½ tsp | 2 mL |
| Fresh lemon juice | 2 tsp | 10 mL |
| Minced garlic | ¼ tsp | 1 mL |
| Salt | ¼ tsp | 1 mL |
| Low fat whole wheat flour tortillas large (8-10 inch / 20-25 cm) | 2 | 2 |
| Red bell pepper seeded and thinly sliced | ½ | ½ |
| Lean thinly sliced low sodium deli roast beef | 6 oz | 175 g |
Directions
- In small bowl, combine ricotta, parsley, lemon zest, lemon juice, garlic and salt.
- Spread half of pesto over each tortilla.
- Top with red peppers followed by roast beef.
- Fold in sides and roll up. (Wraps can be made up to 1 day ahead.)
- Cut in half on diagonal to serve.
| Nutrients Per Serving | |
| Calories | 237 |
| Fat | 10 g |
| Saturated Fat | 3.5 g |
| Cholesterol | 90 mg |
| Sodium | 584 mg |
| Carbohydrates | 29 g |
| Fiber | 3 g |
| Protein | 31 g |
Triple B Health Muffins
Prep Time: 20 minutes
Cook Time: 20 to 25 minutes
Makes: 12 muffins (1 per serving)
These healthy muffins are a great source of dietary fiber and a good choice for breakfast or a mid-morning snack.
| Ingredients | U.S. | Metric |
| Whole wheat flour | 1 cup | 250 mL |
| Wheat bran or oat bran | 1 cup | 250 mL |
| Fresh or frozen blueberries | 1 cup | 250 mL |
| Baking soda | 1 tsp | 5 mL |
| Baking powder | 1 tsp | 5 mL |
| Ripe bananas, mashed (about 1 cup/250 mL) | 2 | 2 |
| Egg, lightly beaten | 1 | 1 |
| Granulated sugar | ½ cup | 125 mL |
| Milk | ½ cup | 125 g |
| Vegetable oil | ¼ cup | 50 mL |
| Vanilla | 1 tsp | 5 mL |
Directions
- In a medium bowl, combine flour, wheat bran, blueberries, baking soda and baking powder.
- n a large bowl, combine bananas, egg, sugar, milk, oil and vanilla. Fold in flour mixture until just combined.
- Divide batter evenly among prepared muffin cups, filling each two-thirds full.
- Bake in preheated oven 400° F (200° C) for 20 to 25 minutes until tops are firm to the touch and a tester inserted in the center of a muffin comes out clean.
- Let cool in tin for 10 minutes, then remove to a wire rack to cool completely.
| Nutrients Per Serving | |
| Calories | 152 |
| Fat | 5.6 g |
| Sodium | 141 mg |
| Carbohydrates | 25.6 g |
| Fiber | 3.9 g |
| Protein | 3.3 g |
From Chuey P., Campbell E., Waisman M.S.: Dietitians of Canada. Simply Great Food. Toronto, Ontario; Robert Rose Inc. 2007
