The document provides a food guide that recommends choosing dark green and orange vegetables more often, whole grains, a variety of colorful fruits, low-fat dairy products, and lean meats, poultry, fish and beans. It also recommends choosing fats from nuts and vegetable oils and enjoying sweets in moderation by choosing foods and drinks low in added sugars. The guide is adapted from the Diabetes Food Guide published by the Community Diabetes Education Program of Ottawa.

1. Vegetables
Choose dark green
and orange more
often
Grains &
Starches
Choose more whole
grains
Fruits
Choose a vari-
ety of colour-
ful fruit
FIBRE
Milk &
Alt.
Choose low
fat dairy
products
Meat &
Alt.
Choose
lean meats,
poultry, fish
& beans
Fats & Oils
Choose fats from
nuts and vegetable
oils
CARBOHYDRATE
PROTEIN
PASTA
Enjoy sweets in moderation,
and try to choose food and
drinks that are low in added
sugars!
The HFHT Food
Guide for Healthy
Eating!
Adapted from “The Diabetes Food Guide”, published by The Community Diabetes Education Program of Ottawa. 2014
BULGUR
BRAN
FATS

2. DairyFruit
YourPortionedPlate