CANADA'S FOOD GUIDE TO HEALTHY EATING* (Adapted for Gluten-free Diets)

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 fiber 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, sqash, 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