MCGC Nutrition

Healthy Food Guide

Marie-Claire Gahel-Calouche

Ideal portions:

– Vegetables: 5 or more servings a day

– Fruits: 2-5 servings a day

– Whole grains: 6-8 servings a day – Fish and substitutes: 6-8 servings a day

– Dairy products: 2-3 servings a day –

– Healthy fat: 2 servings per meal

– Spices: As desired

-Sweets: Occasionally


Tips for healthy eating:

1. Choose mostly whole grains

2. Choose at least one dark green vegetable and one orange vegetable per day

3. For each 125 ml legume serving, count 1 serving of whole grain and 1 serving of fish and alternate.

4. When choosing dairy products, opt for 1 – 2% fat and cheese milk at the bottom of 20% fat (MG).

5. Include 5 total servings of nuts and seeds (healthy fats) or legumes (lentils and beans).

6. Limit sodium to 2000 mg daily.


What is a portion?

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

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

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

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

Dairy products: 250 ml milk or calcium-enriched beverage, 175 ml yogurt or 50 g cheese.

Fat: 5 ml of olive oil or avocado, 15 ml of homemade vinaigrette, 1/6 avocado, 15 ml of unsalted nuts, 10 ml of unsalted natural walnut butter.

Spices: ginger, garlic, turmeric, cinnamon, thyme, turmeric powder, basil, rosemary

Sweets: Occasionally


DASH diet: Blais, C. et Raymond, E., What You Eat Affects Your Blood Pressure, Société québécoise d’hypertension artérielle (SQHA). SQHA website [En ligne]. (page viewed on October 12, 2017)

Meal Planning for People with Diabetes: ministère de la Santé et des Services sociaux, Diabète Québec [En ligne]. (page viewed on October 12th, 2017)
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