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)

More articles

Chocolate good / bad for health?

It’s Valentine’s Day and many of us will see a crescendo-like increase of our spending on boxes of chocolates. But, is it really that healthy?

Tips for healthy eating habits

Do you want some tips on how to follow healthy eating habits successfully? Are you worried that this is too painful?

Walnuts: their health benefits

Why speak of this walnut so often forgotten? When consuming walnuts, it is important to note a decrease in cholesterol levels.

Contact us

join the mcgc family
Book a consultation now to start achieving your goals!
Scroll to Top