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.
USA
USDA Choose My Plate: https://www.choosemyplate.gov/
American Heart Association: https://www.heart.org/
American Diabetes: http://www.diabetes.org/
CANADA
Health Canada: https://www.canada.ca/en/health-canada/services/food-nutrition.html
Canada Heart and Stroke Foundation: http://www.heartandstroke.ca/
Canadian Diabetes Association: https://www.diabetes.ca/