WATER

Sugar | Salt | Fat | Oil

Lean Meat, Chicken, Fish, Seafood, Eggs,

Nuts, Seeds, Beans, Legumes,

Lentils & Tofu

5+ ServingsVitamins | Minerals | Fibre

SOMETIMES / OCCASIONAL FOODS

EVERYDAY FOODS

Food GroupsYouand

Food GroupsYouand

6 ServingsEnergy | Wholegrains | Fibre

2-3 ServingsCalcium | Protein

1-2 ServingsProtein | Iron

Milk & Dairy/Milk Products andAlternatives

Milk & Dairy/Milk Products andAlternatives

Breads& Cereals

(Carbohydrates)

Breads& Cereals

(Carbohydrates)

HEALTHY FATS• Avocado• Nuts & Seeds• Fish & Seafood• Nut & Seed Oils