Algoma Public Health

Nutrition

Good Nutrition is essential for health throughout the lifespan. Canada’s Food Guide offers guidance to all Canadians (2 years of age and older) to help meet nutrient needs, improve health and well-being and lower the risk of developing chronic diseases.

Registered Dietitians in Public Health are experts in human nutrition who focus on improving health and preventing disease. They collaborate with community partners to raise awareness about good nutrition at every stage of life. Registered Dietitians in Public Health plan, coordinate, deliver and evaluate nutrition-related initiatives within their communities. They also advocate for and provide support for creating healthier environments in addition to becoming involved in public health nutrition monitoring, surveillance and research.

During Pregnancy

Eating a variety of foods and taking a daily prenatal supplement will give you energy, help you feel your best and provide the nutrients needed to help nourish your body as well as your growing baby.

Eating well includes more than the food you eat, and may look different to everyone.

Plan your meals and snacks; incorporate culture, food traditions and taste preferences

Prepare and enjoy more meals at home; with others when possible

Be mindful of your eating habits; take time to enjoy meals with minimal to no distractions

Eat a Little More Food Each Day

When pregnant, you may feel hungrier more often or fuller faster. During the second and third trimesters, your body needs a little more food each day to support baby’s growth (e.g., an extra snack or small meal). You may also experience common discomforts like heartburn or nausea that can impact eating habits. Pay attention to your body’s hunger and fullness cues. Choose foods you enjoy and that help you feel well.

Take a Daily Prenatal Supplement

In addition to eating a variety of foods, taking a daily prenatal supplement can help to ensure your body gets the extra iron and folate it needs when pregnant.

Choose a daily prenatal supplement that contains:

0.4 mg of folic acid

16-20 mg of iron

Note: Chewable supplements or gummies may not contain enough iron.

Ask your healthcare provider for help to find a prenatal supplement that is right for you, or if you have trouble taking your prenatal supplement.

Body Changes in Pregnancy

Your body goes through many changes during pregnancy. Monitoring weight is one of the many ways that your healthcare provider will assess your pregnancy. It is normal, and expected, that you will gain weight during pregnancy. The amount of weight gained varies from person to person and with each pregnancy. Trust that your body will change in the way that is right for you and your baby. If you are not comfortable being weighed, let your healthcare provider know.

Important Nutrients for Pregnancy

Iron

Iron helps your body transport oxygen throughout the body. It also helps your body create new red blood cells to meet the needs of you and your baby during pregnancy.

Food sources of iron include:

Nuts
Seeds
Legumes (beans, peas and lentils)
Eggs (yolk)
Fish and shellfish
Dark green vegetables (broccoli, peas, spinach, Brussels sprouts)
Lean red meat, including wild game
Whole grains and whole grain foods

To help your body better absorb iron from plant-based food sources like nuts, seeds, legumes, dark green vegetables, whole grains and whole grain foods, include a source of vitamin C when eating these foods.

In addition to eating a variety of food sources of iron each day, it is important to take a daily prenatal supplement that contains 16-20 mg of iron.

Folic Acid (Folate)

Folic acid helps your baby’s spine, brain and skull grow properly and lowers the risk of your baby being born with neural tube defects.

Foods high in folate include:

Oranges and other citrus fruits
Legumes (beans, peas and lentils)
Dark green vegetables (broccoli, peas, spinach, Brussels sprouts)
Grain products enriched with folate

In addition to eating foods high in folate, it is important to take a daily prenatal supplement that contains at least 0.4mg of folic acid. This will ensure you are getting enough folic acid throughout your pregnancy. Some people may need more folic acid. Talk to your healthcare provider to see if you need a higher dose of folic acid.

Healthy Fats

Healthy fats like omega-3 fatty acids support the growth of your baby’s brain, nerves and eyes.

Foods high in omega-3 fatty acids include:

Nuts and nut butters
Seeds (pumpkin, ground flaxseed)
Fatty fish (salmon, trout, herring, sardines)
Vegetable oils (canola, olive, peanut and sunflower oil)

Some types of fish and seafood can have high levels of mercury, which could harm your growing baby.

Limit canned albacore (white) tuna to 300 grams (2 cans) per week.
Limit marlin, shark, swordfish and fresh and frozen tune to 150 grams (1 cup) per month

The Guide to Eating Ontario Fish includes information on the safety of fish in Ontario lakes and rivers. Health Canada also has general information on mercury in fish.

Calcium

Calcium helps your baby build bones and teeth, and helps their heart, nerves and muscles grow. Try to include foods high in calcium throughout the day.

Foods high in calcium include:

Milk products (milk, cheese, yogurt and kefir)
Fortified plant-based beverages
Tofu
Some dark green vegetables (okra, bok choy, leafy greens)
Some fish and shellfish (sardines and canned salmon with bones)
Some nuts and seeds (almonds, tahini and chia seeds)
Some legumes (soybeans, white and navy beans)

Vitamin D

Vitamin D helps your body absorb calcium, and helps your baby build and maintain strong bones and teeth. Vitamin D is found in only a few foods. If you do not consume foods high in vitamin D daily, consider taking a vitamin D supplement.

Note: Your prenatal supplement may contain vitamin D.

Foods high in vitamin D include:

Milk
Plant-based beverages
Fatty fish (salmon, rainbow trout, arctic char)

Beverages

Beverages

Water is the best beverage to stay well-hydrated, especially while exercising and/or during warm weather. Other nutritious beverages that can help quench your thirst include unsweetened lower fat milk and unsweetened fortified plant-based beverages.

Limit sugary drinks such as fruit juices, pop, sports drinks, flavoured milk, flavoured plant-based beverages, specialty teas and coffees, slushies and energy drinks. Try unsweetened, flavoured carbonated or sparkling water instead. Or try adding fruit or herbs to your water for some natural flavourings.

Caffeine

Caffeine is safe in small amounts during pregnancy. Limit your caffeine intake to less than 300 mg a day, which is about 2 cups (500 mL) of coffee. Your daily total should include all sources of caffeine. Caffeine is found in coffee, tea (including black, oolong, white and green tea), some pop (e.g., colas, some citrus varieties), energy drinks, chocolate and herbs (guarana and yerba mate). To lower your caffeine intake try decaffeinated or caffeine-free beverages.

Energy Drinks

Avoid all energy drinks. Energy drinks are not only high in caffeine and usually high in sugar, but they can also contain other ingredients that may not be safe for you or your baby.

Herbal Teas

The following herbal teas are safe during pregnancy when limited to 3 cups (750 mL) a day:

Bitter orange/citrus peel
Ginger
Rose hip
Echinacea
Peppermint
Red raspberry leaf
Rosemary

Avoid kombucha tea and all other herbal teas, including chamomile and teas with aloe, coltsfoot, juniper berry, pennyroyal, buckthorn bark, comfrey, labradror tea, sassafras, duck root, lobelia, stinging nettle and senna leaves.

Alcohol

Avoid alcohol when pregnant. No amount of alcohol has been shown to be safe at any point during pregnancy. Alcohol can cause birth defects known as fetal alcohol spectrum disorder (FASD). It is best to stop drinking alcohol before you get pregnant.

Also avoid:

Non-alcoholic, low alcohol and dealcoholized versions of beer, wine, coolers, spritzers and champagnes since they can still contain small amounts of alcohol.
Alcohol in cooking. Even though alcohol evaporates during cooking, it is hard to know for sure how much alcohol still remains in your food.

Talk to your healthcare provider if you had alcohol before you knew you were pregnant or are worried about alcohol use during pregnancy.

Food Safety

Common Discomforts

Planning for How You Will Feed Your Baby

After Baby Arrives

Infant

Babies grow rapidly in the first year of life, and being well-nourished not only contributes to their health and well-being, but it also provides the energy and essential nutrients needs for this growth and development.

0-6 Months

Exclusively Breastfed

For the first 6 months of life, breastmilk and a daily vitamin D supplement of 400 IU will provide your baby with all the nutrients they need to grow and develop.

Partially Breastfed

Babies not exclusively breastfed will need a safely prepared infant formula that is approved by Health Canada. Although infant formula contains vitamin D, babies receiving both breastmilk and infant formula are at risk of vitamin D deficiency and require a daily vitamin D supplement of 400 IU.

Exclusively Formula-Fed

Babies receiving only an infant formula (no breast milk) do not require a vitamin D supplement because infant formula contains all the vitamin D they need.

Daily vitamin D supplementation (400 IU) is recommended for all exclusively and partially breastfed babies until baby is at least one year of age and getting the vitamin D they need from foods.

When to Start Solid Foods

How to Help Your Child Become a Competent Eater

How to Introduce Solids

Recognize that starting solids is a learning experience for both you and your baby. During this learning phase, breastmilk or infant formula remains an essential source of nutrients for your baby. Continue to breastfeed (or provide infant formula if you are not breastfeeding) in response to your baby’s cues. It doesn’t matter if your child breastfeeds (or drinks infant formula) before or after having solids. Decide what to offer first based on your child’s cues, which can vary.

Solid foods provide extra nutrients while introducing new flavours and textures. Gradually increase the number of times a day that you offer solid foods, working towards a regular schedule of family meals and snacks.

Include your baby at family mealtimes. Babies learn by watching others.
Sit your baby upright and securely in a feeding chair or high chair.
Remove distractions like toys and screens and keep mealtimes pleasant and relaxed.
Start with a small amount of food on the tip of a small spoon. Hold it so your baby can see it and wait for your baby to lean in towards the spoon and open their mouth before putting it in their mouth.
Offer more food as long as they open their mouth for it. Don’t pressure your baby to eat more than they want, and don’t withhold food if your baby wants more.
If your baby refuses to eat a certain food, that’s okay. Try again at another time. It may take 10-15 exposures to a new food before your baby likes it.
When possible, offer new foods with foods that your baby has already accepted.
Allow your baby to explore foods using all of their senses and expect a mess. Making a mess is part of learning how to eat.
Stay with your baby while they are eating.
Don’t use food as a reward or punishment. This can damage their long-term relationship with food.

Learning to Self-Feed

Learning to self-feed is part of healthy child development. You can offer finger-foods (soft, cut-up foods that can easily be picked up) and spoon-feed your baby at the same time.

Textures

When your baby is ready to begin solids, you can offer a variety of textures:

Minced
Ground
Lumpy
Pureed
Mashed
Shredded
Finger Foods

Offering a variety of textures (and safe temperatures) helps your baby learn to chew and begin self-feeding.

Waiting longer than 9 months of age to offer your baby lumpy textures can lead to feeding problems later on, including eating less vegetables and fruit.

Baby-Led Weaning

Baby-led weaning is a way of starting solids that generally avoids spoon-feeding purees, allowing babies to move right into feeding themselves finger foods. If you are considering baby-led weaning for your baby, it is important to know:

if your baby is getting the energy and iron they need, and
how to help prevent choking.

Talk to a registered dietitian and your baby’s health care provider to learn more.

Finger Foods

Finger foods are great for helping your baby to start self-feeding. Safe finger foods include:

Pieces of soft-cooked vegetables and fruit
Cut-up ripe fruit such as banana, melon, berries, avocado
Minced, ground or shredded cooked meat
Pieces of cooked fish and poultry (without bones)
Cubed tofu
Scrambled eggs
Grated or cubed cheese
Pieces of toasted bread, naan, roti, tortilla or Bannock

Keeping Your Baby Safe

Gagging & Choking

Gagging

As your baby learns to eat solid foods, there may be times when food comes too close to the back of your baby’s throat without being swallowed, causing your baby to gag. This is normal. It is your baby’s way of protecting themselves from choking on food.

Choking

Choking is when food gets stuck in the throat.

If your baby is choking and can cough or make sounds, let them cough to try to get the object out.

If your baby is choking and can’t breathe, cough or make sounds, call 911 immediately. If you know how to perform infant CPR, begin responding right away. Ask your baby’s health care provider for information on infant CPR training in Algoma.

Tips to reduce gagging and choking:

Do not leave your baby unsupervised.
Make sure your baby is sitting up straight (not slouched) and securely fastened into their high chair when eating.
Eliminate distractions (e.g., screens, toys) when offering food.
Be mindful of your baby’s developmental readiness when moving through textures.
If spoon-feeding, use a smaller spoon and put less food on the spoon.
If your baby is self-feeding and puts more food in their mouth than they can manage, put less in front of them at a time.
Prepare hazardous foods in ways that reduce their risk of choking.
Hard fruits and vegetables like apples and carrots à serve grated or cooked until soft
Stringy foods like celery and pineapple à serve finely chopped
Fish, poultry or meat with bones à serve with bones removed
Grapes and other round-shaped foods à serve cut lengthwise, or cut up into bite-size pieces
Peanut butter or other nut butters à serve thinly spread on toast or crackers

Avoid these hazardous foods until 4 years of age:

Popcorn
Dried fruit like raisins
Seeds like pumpkin seeds or sunflower seeds
Sticky foods like gum or marshmallows
Raw vegetables that cannot be grated
Small, smooth foods like peanuts, nuts, hard candy, cough drops, ice cubes

*Talk to your baby’s health care provider if your baby gags often or seems to have trouble swallowing.

Food Allergies

Current evidence shows that avoiding or delaying the introduction of commonly allergenic foods will not prevent allergies. Once your baby has started eating solid foods (at around 6 months), all commonly allergenic foods are safe to introduce.

Commonly Allergenic Foods: Eggs, Milk, Mustard, Peanuts, Seafood, Sesame, Soy, Sulphites, Tree Nuts, Wheat

Reactions to food allergens typically occur within 48 hours. Therefore, offer one commonly allergenic food at a time (in a texture that is safe for your baby) and then wait two days before introducing another commonly allergenic food. This way, if your baby reacts to a commonly allergenic food, it will be easier to know if a new food may have caused the reaction.

Common signs of an allergic reaction:

rash or hives
flushed face
swelling of the face, lips or tongue
vomiting
diarrhea
breathing problems

Stop feeding a food if you think it causes any of these symptoms and talk to your baby’s health care provider before offering it again. Call 911 if your baby is having trouble breathing.

Once you know your baby can safely eat a commonly allergenic food, offer it regularly to maintain tolerance to that food.

Talk to your baby’s health care provider if you think your baby is at high risk of developing an allergy (e.g., has eczema or a family history of allergies).

Food Safety

Children five years of age and under are at higher risk for food-borne illness. Always practice safe food handling:

wash your hands (and your baby’s hands before eating)
clean kitchen surfaces, cutting boards, utensils and tools
rinse fresh fruits and vegetables under cool, running, drinkable water (using a scrub brush on those with a firm skin like carrots, potatoes, melons and squash)
cook foods to a safe internal temperature
store food at appropriate temperatures
ensure store-bought jars are safely sealed and pouches/packages have no rips, holes or tears
avoid serving food that is past its expiry date
avoid feeding baby directly out of a store-bought container unless using the entire amount (when saliva comes in contact with food, it increases the risk of food spoilage, even when refrigerated)

What Foods to Offer Your Baby

Iron-Rich Foods

Your baby is born with iron stores in their body. During the first 6 months, your baby uses the iron stored in their body to meet their nutrient needs. After 6 months of age these iron stores are very low and need to be replenished with iron-rich foods. Offer iron-rich foods a few times each day.

Iron-Rich Foods:

Cooked beef, pork, lamb
Fish and poultry
Tofu
Beans, peas, lentils
Well-cooked eggs
Iron-fortified infant cereal

Vitamin C can help the body absorb the iron found in plant-based foods (e.g., beans, peas, lentils, tofu). When feeding your baby plant-based sources of iron, try adding a source of vitamin C (e.g., kiwi, strawberries and broccoli).

Canada’s Food Guide

Once your baby is eating iron-rich foods at least twice a day, offer a variety of other foods that your family eats from Canada’s Food Guide. These can be offered in any order.

Beverages

Breastmilk (or infant formula if you are not breastfeeding) is your baby’s main source of nutrition for the first year. Continue to breastfeed or two years or more.

If your baby is not receiving breastmilk, they can be offered plain, pasteurized, homogenized (3.25% M.F.) cow’s milk as their main milk source at or after 9 months of age. Wait until your baby is doing well with eating a variety of foods (including iron-rich foods at least two or more times a day) before offering cow’s milk.

If fortified soy beverage will be your child’s main milk source, wait until they reach two years of age before introducing it. Until then continue to breastfeed or offer infant formula.

Pasteurized whole goat’s milk that is fortified with vitamin D and folic acid may be an alternative to homogenized cow’s milk. However, check with your baby’s health care provider if you are thinking about offering goat’s milk to your baby.

Plant-based beverages like soy, almond, rice, oat, etc. do not have enough nutrients to support proper growth and development. Check with a registered dietitian (e.g., Telehealth Ontario) for more information about plant-based beverages.

Limit cow’s milk intake to no more than 750 mL (3 cups) per day.

Municipal tap water is safe for your baby to drink. Do not give distilled, carbonated or mineral water. If you use well water, make sure it is tested regularly.

Limit offering juice to babies and young children. It has a lot of sugar and few nutrients, and can cause early tooth decay, even before teeth come in.

Sippy cups may help prevent spills, but they can also lead to babies drinking more, especially when filled with drinks other than water and offered throughout the day. Babies who drink too much milk or juice may not be as hungry for foods at meal or snack times. This may result in them missing out on consuming important nutrients. In addition, sipping on anything but water throughout the day can increase the risk of tooth decay. Using an open cup will encourage your baby to develop their drinking skills. Give your baby sips of breast milk or water in an open cup (they will need your help at first).

Foods to Limit or Avoid

Foods to limit or avoid:

Fish high in mercury like fresh or frozen tuna steak, marlin, swordfish, shark, orange roughy and escolar (limit to less than 40g per month). Canned tuna has less mercury than fresh tuna and can be offered once a week. Dried fish is high in salt.
Deli meats like ham, wieners, bologna, salami or sausages. They are high in salt and low in nutrients.
Honey or foods prepared with honey (during their first year). It can cause infant botulism.
Foods with artificial sweeteners or sugar substitutes
Foods that contain raw eggs. It can cause food poisoning.

For more information on feeding your baby, including food preparation tips and a sample menu:

What Foods to Offer Your Baby

Iron-Rich Foods

Iron-Rich Foods:

Cooked beef, pork, lamb
Fish and poultry
Tofu
Beans, peas, lentils
Well-cooked eggs
Iron-fortified infant cereal

Canada’s Food Guide

Once your baby is eating iron-rich foods at least twice a day, offer a variety of other foods that your family eats from Canada’s Food Guide. These can be offered in any order.

Beverages

Breastmilk (or infant formula if you are not breastfeeding) is your baby’s main source of nutrition for the first year. Continue to breastfeed or two years or more.

If fortified soy beverage will be your child’s main milk source, wait until they reach two years of age before introducing it. Until then continue to breastfeed or offer infant formula.

Limit cow’s milk intake to no more than 750 mL (3 cups) per day.

Municipal tap water is safe for your baby to drink. Do not give distilled, carbonated or mineral water. If you use well water, make sure it is tested regularly.

Limit offering juice to babies and young children. It has a lot of sugar and few nutrients, and can cause early tooth decay, even before teeth come in.

Foods to Limit or Avoid

Foods to limit or avoid:

Fish high in mercury like fresh or frozen tuna steak, marlin, swordfish, shark, orange roughy and escolar (limit to less than 40g per month). Canned tuna has less mercury than fresh tuna and can be offered once a week. Dried fish is high in salt.
Deli meats like ham, wieners, bologna, salami or sausages. They are high in salt and low in nutrients.
Honey or foods prepared with honey (during their first year). It can cause infant botulism.
Foods with artificial sweeteners or sugar substitutes
Foods that contain raw eggs. It can cause food poisoning.

For more information on feeding your baby, including food preparation tips and a sample menu:

Feeding Your Baby; A guide to help you introduce solid foods

Toddler/ Preschooler

Good nutrition is important for the optimal growth and development of children.

During the preschool years, children are learning to become competent eaters (those who do well with eating). Providing children with regular positive exposures to a variety of foods will help them to develop not only eating competence, but lasting positive relationships with food.

Nourishing Toddlers and Preschoolers

How to Help Your Child Become a Competent Eater

Children who are competent eaters (do well with eating) feel good about eating, enjoy mealtimes and eat a wide variety of foods. They follow their own hunger cues to eat as much (or as little) as their bodies needs to grow and develop.

You can help your child become a competent eater by respecting the different roles that children and parents/caregivers have within Responsive Feeding; an evidence-based philosophy acknowledging that children are born with a natural ability to recognize and respond to hunger cues, therefore they intuitively eat as much as they need to grow and develop in a way that is right for them. When parents follow their roles (outlined below), children are given the opportunity to build on these natural abilities as they grow, becoming competent eaters with positive relationships with food.

As parents and caregivers, you decide:

WHERE to eat: Children should eat most meals and snacks while seated at a table
WHEN to eat: Follow a meal and snack routine (avoid extra snacking or grazing)
WHAT to eat: Offer a variety of nutritious foods from Canada’s Food Guide

*Include new foods with familiar foods. Offer a nutritious food you know your child likes at each meal and snack, but avoid serving only “favourite” foods.

*Toddlers and preschoolers have small stomachs. Offer smaller portions and let your child ask for more if they are still hungry.

Trust your child to decide:

WHICH FOODS to eat: Let your child decide which foods to eat from the foods you offer
HOW MUCH to eat (if at all): Trust that your child will eat the right amount for their growth and activity needs

Plan Meals and Snacks Using Canada’s Food Guide

Include a variety of foods (vegetables and fruit, whole grains and protein foods)
Offer iron-rich foods two to three times each day, such as beef, chicken, turkey, pork, fish, eggs, legumes (kidney beans, lentils, chickpeas), soy products (tofu, edamame) and iron-fortified cereals
- Vitamin C can help the body absorb the iron found in plant-based foods (e.g., beans, peas, lentils, tofu). When feeding your baby plant-based sources of iron, try adding a source of vitamin C (e.g., kiwi, strawberries and broccoli)
Include a vegetable and/or fruit at all meals and snacks (in a variety of colours and textures)
Limit highly processed foods
Flavour food with herbs and spices instead of salt or sugar
Involve your child in the kitchen

Beverages

Continue to breastfeed for as long as you and your child want. While breastfeeding, give a vitamin D supplement of 400 IU daily.

If fortified soy beverage will be your child’s main milk source, wait until they reach two years of age before introducing it. Until then continue to breastfeed or offer infant formula.

Limit cow’s milk intake to no more than 750 mL (3 cups) per day.

If your child does not drink milk or a fortified soy beverage, talk to your health care provider about alternatives and/or supplements.

Municipal tap water is safe for your baby to drink. Do not give distilled, carbonated or mineral water. If you use well water, make sure it is tested regularly.

Limit offering juice to babies and young children. It has a lot of sugar and few nutrients, and can cause early tooth decay, even before teeth come in.

Sippy cups may help prevent spills, but they can also lead to children drinking more, especially when filled with drinks other than water and offered throughout the day. Children who drink too much milk or juice may not be as hungry for foods at meal or snack times. This may result in them missing out on consuming important nutrients. In addition, sipping on anything but water throughout the day can increase the risk of tooth decay. Using an open cup will encourage your child to develop their drinking skills. Give your child sips of breast milk or water in an open cup (they will need your help at first).

Choking

Foods that are hard, small and/or round, smooth and sticky, hard to chew or do not easily dissolve in the mouth can cause choking (e.g., whole grapes, raw vegetables, hard pieces of fruit, nuts, popcorn, nut butters, candy).

Always supervise your child while they are eating. Make sure they are sitting upright and eliminate distractions. Stop feeding them if they are crying or laughing.

Some foods can be made safer by preparing them in different ways:

Spread sticky foods such as peanut butter very thinly
Slice grapes length-wise and chop
Grate hard pieces of vegetables and fruit (e.g., carrots, apples)
Cook raw vegetables to soften

Avoid these hazardous foods until 4 years of age:

Popcorn
Dried fruit like raisins
Seeds like pumpkin seeds or sunflower seeds
Sticky foods like gum or marshmallows
Raw vegetables that cannot be grated
Small, smooth foods like peanuts, nuts, hard candy, cough drops, ice cubes

Family Meals

School-Aged

Foods from Canada’s Food Guide provide the nourishment children need to grow, learn and play. Studies also show that well-nourished children are able to concentrate longer and perform better at school.

How to Help Your Child Become a Competent Eater

As parents and caregivers, you decide:

WHERE to eat: Children should eat most meals and snacks while seated at a table
WHEN to eat: Follow a meal and snack routine (avoid extra snacking or grazing)
WHAT to eat: Offer a variety of nutritious foods from Canada’s Food Guide

*Include new foods with familiar foods. Offer a nutritious food you know your child likes at each meal and snack, but avoid serving only “favourite” foods.

Trust your child to decide:

WHICH FOODS to eat: Let your child decide which foods to eat from the foods you offer
HOW MUCH to eat (if at all): Trust that your child will eat the right amount for their growth and activity needs

Plan Meals and Snacks Using Canada’s Food Guide

Include a variety of foods (vegetables and fruit, whole grains and protein foods)
Include a vegetable and/or fruit at all meals and snacks (in a variety of colours and textures)
Limit highly processed foods
Flavour food with herbs and spices instead of salt or sugar
Involve your child in the kitchen

Beverages

Canada’s Food Guide recommends making water the drink of choice. Water keeps us hydrated and is important for physical health.

Drink plain milk for fortified soy beverage with meals.

Avoid or limit sugary beverages (e.g., juice, pop, slushies, etc.)

Family Meals

Cooking with Children and Teens

Fostering Positive Relationships with Food and Bodies

Know your feeding role

Parents and caregivers decide where to eat, when to eat and what to offer
Trust the child to decide which foods to eat from the foods you offer and how much to eat
Offer a variety of foods at mealtimes (include at least one food that you know your child will eat, but avoid only serving favourite foods)
Focus on enjoying the meal and conversation together rather than what your child is eating

Remove pressure from eating

Eating a variety of foods is a skill that takes time to develop
Instead of telling children to “eat one more bite” or “finish your plate”, let them decide when they have eaten enough. Your child will eat best if mealtimes are relaxed and free from pressure
Avoid using food as a reward or punishment

Practice food neutrality

Call food by it’s name and avoid labeling foods as “good/bad”, “healthy/unhealthy”, “treats” or “junk food”
Moral-based labels can unintentionally cast judgement on personal food choices, which may lead to children feeling shame or guilt around eating, body image concerns, dieting or other eating problems
Having a positive relationship with food means being comfortable eating a variety of foods that support both nutrition and enjoyment

Discover the joys of food

Involve your child in growing, shopping or and cooking a variety of foods
Provide your child with opportunities to explore a variety of foods using the five senses (look, feel, smell, hear and taste)
Prioritize family meals
Do not pressure your child to eat food that they don’t want to eat
Let your child know that it’s perfectly ok if they don’t like a particular food, but you can remind them that their taste buds will change as they grow and it’s possible that he or she just doesn’t like that food “yet”.

Be a positive role model

Talk about how bodies come in all shapes and sizes, and that all bodies are good bodies that deserve respect
Enjoy a variety of foods with your child at mealtimes
Be mindful of what you say when your child is listening and avoid sharing personal views about food, dieting and body weight with your child
Teach students how to look at media messages and stereotypes critically; how they are usually unrealistic and can negatively impact body image
Rethink compliments; focus compliments on unique qualities, abilities or effort instead of appearance

Move for fun

Encourage your child to move in ways they enjoy
Focus on how movement can help manage stress, improve sleep and build self-confidence

Freggie

School Lunches

Northern Fruit and Vegetable Program

BrightBites

Adults

Eat a variety of nutritious foods each day

Cook and eat meals at home more often using fresh, whole ingredients
Eat meals with no distractions, and ideally with family and/or friends
Portion your plate according to Canada’s Food Guide most of the time
- Have plenty of richly coloured vegetables and fruit
- Choose whole grains, like whole wheat bread, brown rice and bran cereals
- Eat protein foods, including plant-based protein foods, lean meats and lower-fat dairy
- Include healthy unsaturated fats
- Limit foods high in sugar, salt and saturated fats
- Make water your drink of choice

Eat a variety of nutritious foods each day

Working Adults

Plan, Shop, Cook

Plan

A little bit of planning can go a long way. Planning what you eat makes it easier to eat well. You may find it easier to plan menus for a couple of days or for a whole week at a time. Do what works for you.

Post an ongoing grocery list where it is easy to see, and encourage your family to add items to the list as they run out
Create a list of your favourite seasonal meal ideas and ask others for meal ideas. Keep this list to use an idea starter each time you menu plan
Check to see what you already have and what’s on sale
Plan most meals around Canada’s food guide recommendations, including a variety of vegetables and fruit, whole grains and protein foods
Aim to include at least one serving of vegetables and/or fruit with each meal
It’s okay to keep things simple. Meals and snacks don’t have to be complicated
Plan for leftovers and snacks
Use your menu to create your grocery list…remember what you already have
Post your menu in a visible spot to help your family stick to the plan (it may also encourage family members to take the initiative and start preparing meals or snacks if home first)

Shop

Remember your grocery list and stick to it! Look at the ingredients lists and check the Nutrition Facts tables to compare similar products and make an informed decision.

Stick to the outer perimeter of the grocery store. This is where you will find a lot of nutritious and minimally processed foods from Canada’s Food Guide.

Don’t shop hungry, because you are more likely to buy things you don’t need when you shop hungry
Scan flyers and online coupon sites for sales, but remember, food is not a bargain if you don’t eat it
Ask about price-matching so you can take advantage of sale prices from other stores
If you have freezer space, buy fresh meat, fish and poultry when it is on sale and freeze it
Look high and low on grocery shelves to compare items and prices (store brand items are often not at eye level, yet lower in price)
Be aware of marketing strategies used to influence your purchases
When commonly-used items that have a long shelf life go on sale, you may want to stock-up on them (if it fits your budget)
- Whole grains like whole wheat pasta, brown rice, oatmeal
- Protein foods like dried or canned legumes (beans, peas, lentils)
- Frozen or canned vegetables and fruits
If you have freezer space (and room in your budget), buy fresh meat, fish and poultry when it is on sale and freeze it

For more grocery shopping tips, check out our APH Grocery Store Videos.

Cook

Cook and enjoy more meals at home.

Keep it simple – recipes do not have to be complicated.
If you lack confidence in the kitchen, look for opportunities to enhance your cooking skills (e.g., simple recipe books, cooking classes within the community, online videos, etc.)
Involve your kids (young and old) – it will give them the skills and confidence they need to eat well, now and in the future.

Eating With Others

Pregnancy

Last Modified: July 2025