CANADA'S FOOD GUIDE: Adapted for Gluten-free Diets

Following this guide is a great way to start eating health foods when new and old to G-Free.

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 Fruits5-10 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