Nutrition

Canada's Food Guide

Eat protein foodsProtein foods, including plant-based protein foods, are an important part of healthy eating. Include foods such as beans, lentils, nuts, seeds, lean meats and poultry, fish, shellfish, eggs, lower fat milk and lower fat dairy products.

Eat vegetables and fruitsVegetables and fruit are an important part of healthy eating. They come in many forms, such as fresh, frozen and canned.

Healthy eating habitsHealthy eating is more than the foods you eat. It is also about where, when, why and how you eat. Be mindful of your eating habits

Eat whole grain foodsWhole grain foods are an important part of healthy eating. On this page Whole grain foods are good for you Choosing and preparing healthy whole grain foods Snack ideas How to include whole grain foods Whole grain foods are good for you Whole grain foods have important nutrients such as:

Make water your drink of choiceMaking healthy drink choices is as important as your food choices.

What to do about picky eating:

Offer several healthy food choices - among the food the child does like - at each meal
Track the child's food sensitivities and keep them in mind when preparing meals

- Think about texture, flavors, colors etc.

Gently but frequently offer new kinds of food

- DID YOU KNOW? Children need to be offered a new food as many as 10-15 times before they may be comfortable to try it

Click Here for more information on picky eating

More Resources:

Healthy Eating at Early Learning & Childcare Centres: Click Here for more information to help you develop resources and tools to support healthy eating environments for young children.

Healthy Eating at Early Learning & Child Care Centres | Alberta Health ServicesOver half of preschool aged children in Alberta spend time in a child care setting.

Supporting Positive Mealtimes: Click Here to Learn more about how you can support positive mealtimes

Healthy Eating for Children in the Dayhome: Read or print out the poster below for more tips for healthy eating for children in the Dayhome.

Healthy Eating For Children in the Dayhomes

Healthy Recipes

Strawberry pancakesStrawberries are a sweet addition to these easy pancakes. Whip up a batch on the weekend to enjoy through the week for quick breakfasts. Mixing whole wheat flour with allpurpose flour is an easy way to bump up the fibre in your recipes.

Lentil nuggetsThese lentil nuggets make the perfect finger food for dipping into a dip like tzatziki, and make a great addition to any meal or snack!

Simple breakfast soupMake a batch of this soup then pack it up into 3 mason jars or airtight containers so you’ve got breakfast or lunch sorted for many days. Each morning you’ll just warm up a portion of this vegetable goodness.

Sizzlin’ sesame greensPair these tasty greens with a protein food (like chicken, beef, fish, tofu) and a whole grain food (like quinoa or whole grain pasta)!

Open-faced applewichesSet up an assembly line of toppings and go for it! These fun and naturally sweet applewiches are a hit with all ages. They make for the perfect after-school snack, but can be served anytime.

Za’atar chicken sheet pan dinnerMaking a sheet pan dinner is a simple way to get dinner on the table and reduce food waste by transforming wilting veggies into a delicious meal. Experiment with different vegetables, protein foods, and seasonings!

Marvellous muffinsWith a hint of cinnamon and a burst of sweetness from raisins, these wholesome and moist muffins are a nourishing way to start your day.

Chicken fried riceThis recipe helps you make use of leftover bits of food and is a perfect dish to make when you’re cleaning out the fridge. Add your favourite vegetable and serve with a drizzle of chili oil.

Cheesy broccoli toastThese cheesy broccoli toasts are quick, easy and super delicious!

Mac and cheese with a veggie twistGive mac and cheese a makeover by adding bite-sized vegetables into the creamy sauce. This ooey gooey recipe is sure to be a favourite. Don't have time to cut the vegetables into small pieces? No worries. Cook larger pieces a bit longer until they are tender.

Crunchy turkey fingers with oven friesThis tasty recipe is a fun finger food. Using high-fibre breakfast cereal adds the right amount of crunch to the turkey fingers.

Spaghetti and turkey meatballsGet your comfort food craving filled with this meal. Get ready for your kitchen to be filled with the rich, mouthwatering aroma of simmering tomato sauce!

Creamy smoothieThis smoothie packs vegetables and fruits, protein and whole grain foods. Enjoy it all on its own or alongside some whole grain toast with natural nut or seed butter!

Flourless yogurt blender muffinsBlender muffins are the best – just throw all of the ingredients into your blender and you’re just about there! Grab one as part of your breakfast or as a snack.

Fun Fruit SaladThis flavourful fruit salad is sure to satisfy your sweet tooth and makes a great, healthy snack or dessert.

Apple berry crispApples and blueberries are the stars in this irresistible recipe. Enjoy it warm on its own or with a small dollop of yogurt. Perfect for dessert or as a snack with a glass of water, white milk or unsweetened fortified soy beverage.

Fruit kebabs with maple cinnamon yogurt dipThere's nothing like fruit kebabs to amp up the fun factor. Wow everyone's tastebuds by whipping up a creamy yogurt dip spiked with maple syrup.

No bake toasted oat granola barsEnjoy the natural sweetness of dates in this recipe. Toasting the oats delivers big flavour with little effort.

"Recipes of the Month"

September

August

Sandwich Roll Ups

July

Freezer friendly mini Pancakes

June

Easy Fruit Popsicles

May

Healthy Break fast Bars w/Jam

April

March

Kid Friendly Breakfast Sushi

February

Super Slurpy Smoothie

January

Banana & Berry & Yogurt Breakfast Muffins

December

Santa Banana Kabobs

November

Fresh Orange Muffins

October

Easy Sliced Baked Apples

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