Canada's Food Guide to Healthy Eating* (Adapted for Gluten-Free Diets)
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 (for example, 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 (for example, 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) yogourt
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
* Used with permission from Gluten-Free Diet: A Comprehensive Resource Guide by Shelley Case, B.Sc., RD, ISBN 1-894022-79-3 (http://www.glutenfreediet.ca)
| Author: | Amy Fackler, MA Debby Golonka, MPH Carrie Henley | Last Updated: August 23, 2006 |
| Medical Review: | Michael J. Sexton, MD - Pediatrics Tom Bailey, MD - Family Medicine Jerry S. Trier, MD - Gastroenterology | |
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