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Healthy Eating

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Variety of fresh foods from all food groups

Eating well keeps you healthy. It helps lower your risk of chronic diseases like diabetes, heart disease and cancer and can support good mental health. 

Get reliable information

Explore Canada’s Food Guide or visit Unlock Food for information and advice from Registered Dietitians. To speak to a Dietitian, call Telehealth Ontario at 1-866-797-0000.

Online nutrition screening 

Nutri-eSTEP® and Nutri-eSCREEN® provide nutrition screening for toddlers, preschoolers and older adults. Fill out the online survey to find out what is going well and where there is room for improvement.

Nutrition information for parents and caregivers

Nutrition needs change as we move through life. If you are a parent or caregiver, use this information to help keep your child healthy.

 Birth to 6 months 

Breastmilk is the only food your baby needs for the first 6 months of their life. The longer you breastfeed, the more benefits you and your baby get. Learn more on our breastfeeding page.

6 months to one year
You can start giving solid food when your baby is six months old and showing signs they are ready to eat. View or download this guide to feeding your baby for more information. The following video will help you recognize feeding cues and build healthy eating habits. 

Learn more about timing of the introduction of allergenic solids for high allergy risk infants.

 Toddlers 1-3 years
Your child is learning how to eat, how to tell when they are hungry or full, and what is good to eat. You can help them by dividing up the feeding responsibilities. You decide:
  • What foods to offer
  • When to offer meals and snacks
  • Where your child will eat

Trust your child to decide:

  • Which foods to eat
  • How much to eat

Follow these tips to help build healthy eating habits:

  • Provide a nutritious meal or snack every two to three hours
  • Seat your child at the table without TV or toys
  • Offer small portions of food
  • Allow your child to say “no thank you” or “more please”
  • Let your child feed themselves
  • Let your child leave the table when they are full (20-30 minutes is long enough)
  • Eat together as a family whenever possible

Learn more in Eat Right Be Active: A guide for parents and caregivers of toddlers 12-36 months from the Nutrition Resource Centre. If you are worried about your child’s eating habits, talk to a dietitian, to a public health nurse, or to your health care provider.

 Preschoolers 3-5 years

Learn about healthy eating for preschoolers in Eat Right Be Active: A guide for parents and caregivers of preschoolers ages 3-5 from the Nutrition Resource Centre. Learn about packing lunches for school in School Lunches Your Kids Will Munch. 

 Children 6-8 years 

Learn about healthy eating for young children in Eat Right Be Active: A guide for parents and caregivers of children ages 6-8 from the Nutrition Resource Centre. Learn about packing lunches for school in School Lunches Your Kids Will Munch. 

 Preteens 9-12 years 

Your child’s body will start to grow and change quickly. Let your kids know that it is normal to gain weight as they are growing. Offer plenty of praise based on their strengths, abilities and personality, and not on their changing body size and shape.

 Teenagers 13-19 years 

Teens continue to grow quickly and have some special nutrition needs. Visit Canada’s Food Guide Healthy Eating for Teens or check out these resources from Unlock Food:

  • Top ten easy ways to get teens cooking
  • Away at school and on your own – advice for the first time cook

Healthy eating for older adults

Good nutrition is important for brain health, memory, a strong immune system, muscles and bones. Eating well will give you a higher quality of life, help you stay independent, and lower your risk of:

  • Fractures
  • Heart disease
  • Stroke
  • High blood pressure
  • Diabetes
  • Osteoporosis
  • Certain cancers

Follow A Guide to Healthy Eating for Older Adults from Unlock Food.

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