Eat smarter, waste less

• 🎃

  Squash & pumpkin

  Sep – Dec

  North America

• 🍎

  Apples

  Aug – Nov

  North America / Europe

• 🍓

  Strawberries

  Jun – Aug

  Temperate zones

• 🌾

  Asparagus

  Apr – Jun

  Northern Hemisphere

• 🍅

  Tomatoes

  Jul – Sep

  Temperate zones

• 🍊

  Citrus

  Nov – Mar

  Mediterranean / South US

• 🥕

  Root veg

  Oct – Mar

  Cold climates

• 🥬

  Leafy greens

  Mar – Nov

  Most regions

• 🥦

  Vegetables

  1 serving = ½ cup cooked / 1 cup raw

  4–5 servings
• 🍎

  Fruit

  1 serving = 1 medium piece / ½ cup

  2–3 servings
• 🍞

  Grains

  1 serving = ½ cup cooked / 1 slice

  5–8 servings
• 🍗

  Protein

  1 serving = 75g cooked / 1 egg

  2 servings
• 🥛

  Dairy / alt.

  1 serving = 1 cup / 175g yogurt

  2–3 servings
• 💧

  Water

  1 serving = 1 cup (250 mL)

  8+ cups
• 🍬

  Added sugar

  1 serving = 1 tsp = 4g

  ≤ 25g (women) / 36g (men)
• 🧂

  Sodium

  1 serving = 1 tsp salt = 2,300mg

  ≤ 2,300mg

General guidance based on Canada's Food Guide, USDA MyPlate & WHO. Adjust for age, activity and health conditions.

• 🇨🇦Canada

  Safe Food for Canadians Regulations (SFCR)

  CFIA regulates labelling, allergens, licensing and traceability for food sold across provinces.

  Official source
• ⚜️Québec

  MAPAQ – Loi sur les produits alimentaires

  Le MAPAQ encadre l'hygiène, l'étiquetage et les permis pour tout établissement alimentaire au Québec.

  Official source
• 🇺🇸United States

  FDA Food Code & FSMA

  FDA sets safety, labelling and allergen rules; USDA regulates meat, poultry and eggs.

  Official source
• 🇪🇺European Union

  EFSA – General Food Law

  Regulation (EC) 178/2002 sets EU-wide food safety, traceability and consumer info requirements.

  Official source
• 🇬🇧United Kingdom

  Food Standards Agency

  FSA covers hygiene, labelling and allergen rules for England, Wales and Northern Ireland.

  Official source

• 🌍

  1/3 of food produced is wasted

  FAO estimates 1.3 billion tonnes of edible food is lost every year — enough to feed 2 billion people.

• 💧

  Water footprint

  Producing 1 kg of beef uses ~15,000 L of water; 1 kg of vegetables ~300 L. Rescuing food saves that water.

• 🌱

  Soil regeneration

  Rotating crops and composting scraps rebuilds topsoil, which currently degrades 10× faster than it forms.

• 🐝

  Pollinators

  75% of leading crops depend on pollinators. Buying seasonal & local supports pollinator-friendly farms.

• ♻️

  Food ≠ trash

  Landfilled food releases methane (28× stronger than CO₂). Composting cuts up to 50% of household waste.

• 🚢

  Food miles

  The average grocery item travels 2,400 km. Choosing local staples slashes transport emissions.