When choosing food options keep the following guidelines in mind:

• There is a difference between good food and food that is good for you. If you have any chronic symptoms (such as headaches, skin rashes, digestive upsets, snoring, environmental allergies, asthma, menstrual pain, joint pain, etc.) it is best to identify and eat according to your food allergies or intolerances.
• Eating according to seasons is important especially if you live in Canada with the diverse temperature fluctuations throughout the year.
• If you have any chronic condition (such as diabetes, hypertension, etc.) work with your ND to determine any specific dietary guidelines.
• Choose local. fresh, organic food as much as possible
• Avoid food additives (nitrates, food colourings, etc.)

Portions

General

• vegetables: 1/2 of the quantity of food that you consume in a day  
• fruit: 2 to 3 servings a day 
• protein: 
• carbohydrates: 
• fats: 

Breakfast

• 1/2 carbohydrate (cereal, bread, oatmeal, rice, etc.)
• 1/4 protein (eggs, nut butters, protein powders, meat protein, etc.)
• 1/4 fruit (apples, pears, berries, etc.)

Snacks

• opt for fruits and vegetables most of the time
• nuts and seeds are also a good choice
• limit or avoid the use of grain products (crackers, cookies, etc.) as a snack

Dinner / Supper

• 1/2 vegetable
• 1/4 carbohydrate (starchy vegetables, rice, pasta, etc.)
• 1/4 protein (legumes, fish, chicken, red meat.)

Seasonal Eating

The temperature of your food should be opposite to the temperature outside

• Winter: Choose warm, cooked food. Choose root vegetables (potatoes, yams, sweet potatoes, carrots, beets, turnips, parsnips, onions, garlic, leeks, etc.) Increase your use of warming herbs (rosemary, thyme, oregano, sage) Avoid salads made from lettuce and raw vegetables.
• Summer: Choose more raw food. Increase your consumption of salads, raw fruit and vegetables. Increase your use of cooling herbs (parsley, mint, chamomile, etc.)