*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

Slow Baked Salmon with Tomato, Orange and Basil Sauce
French Toast with Yogurt and Fruit Topping
Salmon Roll-Up Snacks

Lamb Kebabs with Millet Pilaf
Chicken Parmesan Strips

Fettuccine with White Beans, Arugula and Carrots

Nutty Banana Smoothie

Cheesy Bean Burrito

Roast Beef Wraps with Parsley Ricotta Pesto

Triple B Health Muffins

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


To make salmon:

  1. Preheat oven to 300° F (150° C).
  2. Place salmon skin-side-down on an ungreased baking sheet. Brush top with olive oil and season with salt and pepper.
  3. 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:

  1. 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.
  2. 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.
  3. 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.
  4. Add mixture to tomato sauce along with basil; stir briefly until sauce has returned to simmer.
  5. 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.

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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


  1. In a shallow bowl, whisk eggs, milk, vanilla, cinnamon, and nutmeg.
  2. Heat oil in a frying pan over medium-low heat. Dip slices of bread in the egg mixture, turning to coat thoroughly.
  3. Place coated bread slices in hot frying pan. Cook, turning, until both sides are nicely browned, about 2 minutes each side.
  4. 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

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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    


  1. Trim crusts from bread. Flatten with rolling pin to ¼ inch (0.5 cm) thickness.
  2. 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.
  3. Place on ungreased baking sheet. Brush lightly with olive oil and sprinkle with parsley.
  4. Bake at 350° F (180° C) for 15 minutes until golden.
  5. 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

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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)


  1. Place bamboo skewers in shallow dish and add water to cover; set aside to soak.
  2. 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.
  3. 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.)
  4. 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.)
  5. Divide lamb among 4 skewers. Divide cherry tomatoes among the remaining 4 skewers.
  6. 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.
  7. 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

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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


  1. 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).
  2. 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.
  3. 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


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

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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


  1. In large pot of boiling salted water, begin cooking fettuccine according to package directions.
  2. 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.
  3. When pasta is ready, scoop ½ cup (125 mL) of cooking water into bean mixture. Drain pasta.
  4. 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.
  5. 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


Substitute watercress or baby spinach for the arugula.

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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


  1. Pour orange juice into blender.
  2. 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

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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


  1. Preheat oven to 350° F (180° C).
  2. In medium bowl, combine beans, salsa, and taco seasoning mix; with potato masher or fork, mash into coarse purée.
  3. 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.
  4. 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.
  5. 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

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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


  1. In small bowl, combine ricotta, parsley, lemon zest, lemon juice, garlic and salt.
  2. Spread half of pesto over each tortilla.
  3. Top with red peppers followed by roast beef.
  4. Fold in sides and roll up. (Wraps can be made up to 1 day ahead.)
  5. 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

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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


  1. In a medium bowl, combine flour, wheat bran, blueberries, baking soda and baking powder.
  2. n a large bowl, combine bananas, egg, sugar, milk, oil and vanilla. Fold in flour mixture until just combined.
  3. Divide batter evenly among prepared muffin cups, filling each two-thirds full.
  4. 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.
  5. 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

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