Vegetables

5 servings or more per day

Fruits

2-5 servings per day

 

Whole Grains

6-8 servings per day

Fish and alternatives

6-8 servings per day

 

Dairy Products

2-3 serving per day

Healthy Fats

2 servings per meal servings

 

Spices

As desired

Sweets

On occasion

 

 

 

 

Tips on Healthy Eating

 

Make most of your grains whole grains.

  1. Pick at least 1 orange and 1 deep green vegetable per day.
  2. For each serving of lentils or beans, count a serving of 125ml, 1 serving of whole grain and 1 serving of fish and alternative.
  3. When choosing dairy products, select milk and yogurt 1- 2% fat and cheese less than 20% milk fat (MF).
  4. Include at least 5 portions combined of nuts and seed (healthy fats) or legumes (lentils and beans).
  5. Limit sodium intake to 2000mg per day. 

 

What is a portion?

 

 

Vegetables: ½ cup cooked vegetables, ½ cup low sodium vegetable juice or 1 cup raw leafy vegetables

 

Fruits: 1/2 cup chopped fruits, 1 small banana, 1 small apple, 175ml blueberries or 2 cups whole strawberries.

 

Whole grains: 1/3 cup rice or pasta (cooked), 125 cup lentils or beans or 175ml quinoa

 

Fish and alternatives: 5-6 servings per day: 30g (1oz) fish, lean meat or fish or 125ml lentils or beans

 

Dairy products: 250ml milk or milk substitute beverage, 175ml yogurt or 50g cheese.

 

Healthy fats :  5 ml olive oil or avocado oil, 15 ml homemade salad dressing, 1/6 avocado, 15 ml unsalted nuts, 10ml nut natural unsalted butter.

 

Healthy herbs: garlic, ginger, turmeric, cinnamon, thyme, curry powder (turmeric), basil, rosemary.

 

Sweets: On occasion

 

 References:

DASH diet: Blais, C. et Raymond, E., What You Eat Affects Your Blood PressureSociété québécoise d’hypertension artérielle (SQHA). SQHA website [En ligne]. https://www.hypertension.qc.ca/gestion/pdf/dash_en.pdf (page viewed on October 12, 2017)

Meal Planning for People with Diabetes: ministère de la Santé et des Services sociaux, Diabète Québec [En ligne]. https://publications.msss.gouv.qc.ca/msss/fichiers/2014/14-215-01A.pdf (page viewed on October 12th, 2017)