FOOD: Vegetables

• KEY NUTRIENTS: Fibre, vitamin C, minerals, and plant ("phyto") nutrients such as beta-carotene and other carotenes, flavonoids, and antioxidants
• HEALTH BENEFIT: Decreases risk of chronic diseases such as cancer, heart disease, stroke, high blood pressure, and diabetes
• HOW MUCH: A minimum of 3 to 5 1/2-cup servings per day of colourful, raw and cooked vegetables; include a wide variety of different types in many colours
• WATCH OUT FOR: Gluten-containing dips, seasonings, and flavourings; high-fat dips and dressings; excess sodium in tinned and prepackaged vegetables

FOOD: Fruit

• KEY NUTRIENTS:  Fibre, vitamin C; and phytonutrients such as beta-carotene and other carotenes, flavonoids, and antioxidants
• HEALTH BENEFIT: Decreases risk of chronic diseases such as cancer, heart disease, stroke, high blood pressure, and diabetes
• HOW MUCH: A minimum of 2 to 4 1/2-cup servings per day of colourful fruit; include a wide variety of different types in many colours
• WATCH OUT FOR: Gluten-containing and/or high-fat dips; added sugar or high fructose corn syrup in tinned or frozen fruit

FOOD: Whole grains, such as amaranth, brown rice, buckwheat, millet, teff, and quinoa

• KEY NUTRIENTS: Fibre, minerals, B vitamins, and phytonutrients
• HEALTH BENEFIT: Decreases risk of chronic diseases such as cancer, heart disease, stroke, high blood pressure, and diabetes
• HOW MUCH: A minimum of 2 to 6 1/2 1-cup servings per day of non-gluten, whole grains
• WATCH OUT FOR: Wheat, rye,  barley, kamut, and triticale; oats that have not been certified gluten-free; any breads, pastas, or baked goods that contain these grains

FOOD: Nuts & seeds

• KEY NUTRIENTS: Fibre; monounsaturated and omega-3 fats; protein; selenium, magnesium, and other minerals; and phytonutrients
• HEALTH BENEFIT: Fuels muscle growth and maintenance; regulates appetite and inflammation; supports digestive and cardiovascular health
• HOW MUCH: One 1-ounce serving of nuts or seeds, 3 to 7 times per week; include a variety of types such as walnuts, almonds, pecans, cashews, and Brazil nuts; sesame, pumpkin, and linseed seeds; and others
• WATCH OUT FOR: Gluten-containing flavourings and seasonings added to prepackaged nuts; high-sodium nut mixtures

FOOD: pulses (beans)

• KEY NUTRIENTS: Protein, fibre, iron, zinc, potassium, magnesium, B vitamins
• HEALTH BENEFIT: Fuels muscle growth and maintenance, supports digestive and cardiovascular health, regulates appetite
• HOW MUCH: Minimum of 1/2 cup of beans, 5 to 7 times per week; include various types such as black, navy, red, pinto, and others
• WATCH OUT FOR: Prepackaged bean mixtures with gluten-containing flavourings and/or excess sodium; sodium-added tinned beans

FOOD: Fish

• KEY NUTRIENTS: Protein, selenium, B vitamins, vitamin A, omega-3 fats
• HEALTH BENEFIT: Fuels muscle growth and maintenance, supports immunity and cardiovascular function, reduces inflammation
• HOW MUCH: Minimum of 3 ounces of fish, 2 to 3 times per week; include cold water varieties such as salmon, cod, tuna, and sardines
• WATCH OUT FOR: Gluten-containing breadings, toppings, or seasonings; high-mercury varieties such as shark, king mackerel, swordfish, and tile fish*

FOOD: Poultry

• KEY NUTRIENTS: Protein, selenium, B vitamins, vitamin A
• HEALTH BENEFIT: Fuels muscle growth and maintenance, supports good immune function
• HOW MUCH: Maximum of 3 to 6 ounces of lean white meat (for example, chicken breast) with skin removed, per day
• WATCH OUT FOR: Gluten-containing breadings, toppings, or seasonings; fried poultry; fattier dark meat, skin; high-sodium, deli-style poultry and lunch meats

FOOD: Lean beef

• KEY NUTRIENTS: Protein, iron, zinc, selenium, B vitamins
• HEALTH BENEFIT: Builds healthy blood cells and fuels muscle growth and maintenance
• HOW MUCH: A maximum of 3 ounces of lean beef, 3 to 5 times per week
• WATCH OUT FOR: Gluten-containing breadings, toppings, or seasonings; less healthy cuts of high-fat meats

FOOD: Gluten-free packaged and convenience foods**

• KEY NUTRIENTS: Avoid the many gluten-free convenience foods that contain little fibre and few vitamins, minerals, or other important  nutrients; some are fortified with folate, other vitamins, or fibre; many are high in sugar, fat, and empty calories
• HEALTH BENEFIT: Only fortified gluten-free convenience foods are likely to offer measurable health benefit; gluten-free packaged and convenience foods often do not offer balanced nutrition and should be used only occasionally or as a special treat
• HOW MUCH: Maximum of 3 times per week
• WATCH OUT FOR: Products that are labelled wheat-free but still may contain gluten; seek out gluten-free labelled foods only

*Consult the Environmental defence Fund Seafood Selector to identify which fish is best for your health and the environment.

**Examples of gluten-free food brands include Foods by George, Pamela’s Products, Gluten-Free Pantry, Enjoy Life Foods, Glutino, Heartlands Finest, Orgran Natural Foods, Cream Hill Estates, Farm Pure Foods, Gluten Freeda, Bi-Aglut, gf meals, and others.