The Canada Food Guide serves as a general guide for what all of us should be eating. Following are the categories of the food groups and the recommended daily serving requirements.

Grain Products: 5 to 12 servings
It is important to choose whole grains such as whole-wheat breads and crackers, oats, brown rice, corn, and legumes such as dry peas and beans. These types of foods contain many nutrients that we need, such as minerals, fibre, B-complex vitamins, vitamin E, and complex carbohydrates.

Fruits and Vegetables: 5-10 servings
Vegetables are rich in vitamins, low in calories and fat, and provide carbohydrates. Eating a variety of vegetables will provide the body and baby with vitamins in an absorbable form. Fresh vegetables are better as they loose nutrients during the cooking process.

Fresh fruits are great sources of vitamins, minerals, simple carbohydrates, natural sugars and water. Yellow-orange fruits are excellent sources of vitamin A. Citrus fruits are known for their contribution of vitamin C. Fruits are also known for their cancer-fighting properties, their ability to reverse clogged arteries, guard against tooth decay, fight disease, and contribute anti-oxidants to the body. Obviously, fruits make a healthier snack than candy or chips. They taste good and are immensely important for our bodies.

Milk Products: 3-4 servings for pregnant and nursing women
Milk products are great sources of calcium, protein, phosphorus, thiamin, and vitamins B6 and B12. Fortified milk also provides vitamins A and D. The bacteria in yogurt can help the body fight disease.

Meat and Alternatives: 2- 3 servings
Meats and legumes are good sources of protein. Pregnant women need 75-100 grams of protein per day. Beef, lamb and pork are good sources of B-complex vitamins, iron and phosphorus. Beans are helpful in lowering cholesterol when eaten daily and are high in fibre.

Fats, oils and sweets: Sparingly
While some fat is necessary for cell growth in the body, the average American and Canadian diet is much too high in fat. Large amounts of fat and sweets should be avoided. Polyunsaturated oils should be used rather than oils or fats from animal sources. Sugar found in sweets can provide quick energy to the body and contains carbohydrates, but does not contain the components necessary for carbohydrate digestion. Sugar, when over-consumed, can contribute to many disease states in the body.