The Government of Canada has developed several helpful resources to help Canadians make healthy food choices. Canada’s Food Guide and the Eat Well Plate help Canadians understand different food groups and recommended serving sizes. As the newest resource, the Eat Well Plate, allows Canadians to easily see how to create a balanced meal with a visual representation of the recommended portion sizes from each food group.

Along with vegetables, fruit and protein-rich foods, grains are an important part of a balanced diet. Canada’s Food Guide recommends that Canadians eat a variety of whole grains such as barley, brown rice, oats, quinoa and wild rice and to choose whole grain bread, bagels, pita bread and tortillas.

As outlined in the Eat Well Plate, vegetables and fruit should have the leading role and fill ½ of your plate, while grains should fill just over ¼ of each meal. Leave the remaining portion for high-protein foods in the meat and alternatives food group.


For more information on serving size for grains, please refer to the Portioning Grains section of our website.