Protein Foods
Canada’s food guide includes three food groupings: Vegetables and Fruits, Whole Grain Foods, and Protein Foods.
Protein foods include foods such as beans, lentils, nuts, seeds, lean meats and poultry, fish, shellfish, eggs, milk, dairy products and some plant-based beverages.
Canada’s food guide plate shown below provides some examples of these foods.
Some protein foods are good sources of calcium (calcium-rich) and some foods are good sources of iron (iron-rich).
Snack Pattern
Which type of protein food should I offer at snack time.
Protein foods are recommended to be served as part of one snack per day (Snack A). This can include EITHER a calcium-rich OR an iron-rich protein food.
The snack pattern below should be offered daily, in any order.
Snack A:
- 1 choice from Vegetables and Fruits
- 1 choice from Protein Foods
Calcium-rich snack A: yogurt and fruit
Iron-rich snack A: vegetables and hummus
Snack B:
- 1 choice from Vegetables and Fruits
- 1 choice from Whole Grain Foods
Why do I need to offer milk at all meals?
The recommendation to offer milk at mealtime supports toddler and preschool children to
meet their requirements for calcium and vitamin D. Other calcium-rich foods, such as cheese and yogurt may not have enough vitamin D. Calcium and vitamin D are important for growth and development and help children to build healthy bones and strong teeth.
If I have a calcium-rich protein (e.g., cheese) at a meal, do I still need to serve an iron-rich protein food at that meal?
Yes. The recommendation to offer an iron-rich protein at mealtime supports toddler and
preschool children to meet their daily iron needs. Getting enough iron helps toddlers and preschoolers grow, supports healthy brain development, and gives them the energy they need to learn and play. Each meal should include 1 choice from iron-rich protein foods AND milk.
Meal Pattern
Each meal includes foods from all three food groupings as well as milk to drink.
Meals should include at least:
- 2 choices from Vegetables and Fruits
- 1 choice from Whole Grain Foods
- 1 choice from iron-rich Protein Foods
- Milk
