Canada's federal guidelines

 

Canada's Food Guide is published by Health Canada (Federal department). Because of wiser Canadian Food and Drug Regulations on fortified meat substitutes and milk substitutes, Canada's Food Guide may be suitable for vegans too.

Vegans who follow these guidelines can satisfy their nutrient requirements by choosing appropriate foods in specified amounts according to their age and sex.

A standard serving of food is specified for each food type: 

Vegetables and fruit	Grain products	Meat alternatives	Milk alternatives
Fresh, frozen or canned vegetables (peppers, carrot, squash, sweet potato, potato, tomato, etc.) = 125 ml	Bread = 1 slice (35 g) Bagel = ½ bagel (45 g) flat breads = ½ pita or ½ tortilla (35 g)	Cooked meat substitute = 75 g (125 ml)	Fortified soy beverage = 250 ml
Leafy vegetables (chards, spinach, bok choy, etc.) 1 portion cooked = 125 ml 1 portion raw = 250 ml	Cooked rice, bulgur or quinoa = 125 ml	Cooked legumes (lentils, beans, chick peas, etc.) = 175 ml
Fresh frozen, or canned fruits (banana, strawberry, orange, apple, etc.) = 1 fruit or 125 ml	Cereal 1 portion hot = 175 ml 1 portion cold = 30 g	Tofu = 150 g (175 ml)
100% Juice = 125 ml	Cooked pasta or couscous = 125 ml	Peanut or nut butters = 30 ml Shelled nuts and seeds = 60 ml

 

Age and sex help to specify the number of daily servings which meet individuals' needs:

	Children			Teens		Adults
Age in years	2-3	4-8	9-13	14-18		19-50		51 +
Sex	Girls and boys			Females	males	Females	Males	Females	Males
Vegetables and fruit	4	5	6	7	8	7-8	8-10	7	7
Grain products	3	4	6	6	7	6-7	8	6	7
Meat alternatives (fortified)	1	1	1-2	2	3	2	3	2	3
Milk alternative (fortified)	2	2	3-4	3-4	3-4	2	2	3	3

 

Canada's Food Guide (available in French, Arabic, simplified Chinese, Corean, Spanish, Farsi, Urdu, Punjabi, Russian, Tagalog and Tamil) advises many other useful things such as exercise, the importance of food variety, etc. Health Canada's website publishes respectful tools to customise ones diet too.

Note : if Canadian dietary guidelines were rigorously applied, the daily vitamin B12 intake range for vegans could potentially be similar to the average intake range observed by the European Food Safety Authority for non-vegans (respectively 2 µg to 6,88 µg / 2µg to 6 µg per day). However, vegans' vitamin B12 intakes are likely to be lower than RDIs if they do not consume sufficient amounts of fortified meat substitutes everyday.

We are most thankful for Health Canada's patience, care and accurate answers to all our questions.

Source: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php