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Diabetes: Using Canada's Food Guide


Using Canada's Food Guide is a simple way to plan meals and manage the amount of carbohydrate you eat. Put vegetables and fruits on half your plate. Add whole grain foods, like whole grain breads or rice, on a fourth of the plate. Put protein foods, like meat, beans, or tofu on the final fourth of the plate. Make water your drink of choice.

How to use Canada's Food Guide

Sample meal plate showing 1/2 plate vegetables and fruit, 1/4 plate protein foods, and 1/4 plate whole grain foods, with water as drink.

Canada's Food Guide can be used to help you manage how you eat. Follow these guidelines.

  • Half the plate is vegetables and fruits. Examples are broccoli, carrots, mushrooms, tomatoes, apples, oranges, and blueberries.
  • One-fourth of the plate is whole grain foods. Examples are whole grain bread, brown rice, oatmeal, and whole grain cereal.
  • One-fourth is protein foods. Examples are lean beef, chicken, turkey, pork, fish, tofu, eggs, beans, and lentils.
  • Make water your drink of choice.


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