Be sure to source information from a credible resource or consult with a qualified professional, such as a Registered Dietitian. Below are some links to some reputable sites.
USDA Choose My Plate: https://www.choosemyplate.gov/
American Heart Association: https://www.heart.org/
American Diabetes: http://www.diabetes.org/
Canada Heart and Stroke Foundation: http://www.heartandstroke.ca/
Canadian Diabetes Association: https://www.diabetes.ca/