Growing kids need good nutrition. With our busy lifestyles, it can be a challenge to serve meals and snacks that are quick and easy to prepare and healthy, too.


Here are some tips for healthy eating for families:

  • Be a good role model – Your child will follow your example


  • Set regular meal and snack times for the family to create a regular routine


  • Make fruit and vegetables part of each meal


  • Use language like “everyday foods” (vegetables and fruit, whole grains) and “sometimes foods” (chips, candy) rather than calling food “good” or “bad”


  • Plan healthy meals and snacks – and let the kids help with making the grocery list, preparing food, and setting the table


  • Limit processed foods


  • Choose water or milk over juices, pop, or sports drinks



Tips for Dealing with Picky Eaters


  • Don’t worry if your child is otherwise healthy and eats a variety of healthy foods each week


  • Continue to introduce new foods and provide repeated opportunities to try things


  • Include your child in meal planning and preparation


  • Eliminate distractions – TV, cellphones, toys


Healthy Snack Ideas



Whole wheat crackers

Air-popped popcorn

Low-fat yogurt with fresh fruit

Baby carrots with hummus or bean dip

Whole-grain cereal



For more information


Healthy Eating


Healthy Eating for Children


Canada’s Food Guide: Healthy Eating for Parents and Children


10 Cool Nutrition Tips for Your Kids


Best Snacks for Kids