CANADA'S
FOOD GUIDE TO HEALTHY EATING*
(Adapted for Gluten-free Diets) |
FOOD GROUP
(servings per day)
|
1 SERVING
(examples) |
HEALTHY TIPS |
Grain Products
(Gluten-free = GF)
5-12 Servings |
- 1 slice GF
bread
- 1 GF muffin
or bun
- 30 g cold
GF cereal
- 3/4 cup
(175 mL) hot GF cereal (e.g., cream of buckwheat, cornmeal, cream of
brown or white rice)
- 1/2 cup
(125 mL) GF pasta
- 1/2 cup
(125 mL) rice
|
Choose gluten-free whole grain and
enriched products more often.
* Note: In Canada most GF breads and flours are low in fibre and not
enriched with iron and B vitamins. |
Vegetables and Fruits
5-10 Servings |
- 1
medium-sized vegetable or fruit
- 1/2 cup
(125 mL) fresh, frozen or canned vegetables or fruit
- 1 cup (250
mL) salad
- 1/2 cup
(125 mL) juice
|
Choose dark green/orange
vegetables and fruit more often (e.g., broccoli, carrot, spinach,
squash, sweet potato, apricot, cantaloupe, orange).
|
Milk Products
2-3 Servings (children 4-9 yrs)
3-4 Servings (youth 10-16 yrs)
2-4 Servings (adults)
3-4 Servings (pregnant and breast-feeding women) |
- 1 cup (250
mL) milk
- 50 g cheese
- 2 cheese
slices
- 3/4 cup
(175 mL) yogurt
|
Choose lower-fat milk products
more often
|
Meat and Alternatives
2-3 servings |
- 50-100 g
meat, poultry, or fish
- 1/3-2/3
can, 50-100 g of fish
- 1-2 eggs
- 1/2-1 cup
(125-250 mL) legumes (beans, peas, lentils)
- 1/3 cup
(100 g) tofu
- 2 tbsp. (30
mL) GF peanut butter
|
Choose leaner meats, poultry and
fish as well as dried beans, peas and lentils more often.
|
| Enjoy a variety of foods from each
group every day |
