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You want to make sure your children are getting the nutrients they need to grow and thrive. Following Canada's Food Guide can help you make sure your kids are getting all the foods they need and in the right amounts. The guide breaks down food into four groups:
- vegetables and fruit
- milk products
- grain products
- meat and meat alternatives
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Fruits and vegetables provide many of the vitamins and minerals kids need for good health, and they provide fiber to aid digestion. So it's important to have a variety of them in your child's diet.
Buying tips
- buy fresh fruits and vegetables whenever possible.
- choose frozen or canned fruits and vegetables that don't have added sugar, fat or sodium (salt)
- buy 100% fruit juice, not fruit drink which is mostly sugar and water
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This food group is an important source of vitamin A, vitamin D, calcium, and protein.
Vitamin A helps build healthy eyes, skin, and hair. Vitamin D helps your child's body absorb calcium for healthy bones and teeth, and good muscle and nerve functions.
Products include:
- milk
- yogurt
- cheese
- custards, puddings and frozen desserts
- milk alternatives, such as soy/rice milk
- buy 2%, 1% or skim milk
- choose yogurt with 2% milk fat (M.F.) or less - some varieties are high in calories and sugar
- look for reduced fat or lower fat cheeses
- don't buy ice cream, coffee cream, whipping cream, and sour cream very often. These foods are high in fat and calories. Keep them for once-in-a-while treats!
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These foods are high in complex carbohydrates which are the body's favorite fuel. They give your child the energy to play, pay attention in school, and do many other activities.
Grains also provide other important nutrients such as vitamin B-complex (folate), which helps your child's body use the protein needed to build muscle.
Products include:
- breads
- cereals
- rice
- pasta
Buying tips
- choose 100% whole wheat, whole grain products and brown rice (white bread and white rice contain have been refined and that means many of the nutrients have been taken out)
- look for products that offer a variety of whole grains, such as barley, oats, quinoa and wild rice
- buy products that are low in sodium (salt) and sugar
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This food group provides your child with:
- protein, which helps your child's body maintain and repair body tissues and build muscle
- iron, zinc, magnesium and B vitamins which help build strong bones and teeth and support muscles
Products include:
- meat
- fish
- poultry
- eggs
- beans
- nuts
- tofu
Buying tips
- choose lean cuts of meat
- buy canned meats and fish that are packed in water
- choose luncheon meats, sausages or pre-packaged meats that are lower in sodium (salt) and fat
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Planning meals? Try to include at least one serving from at least three of the food groups. Here are a couple of ideas. Breakfast
- half a whole wheat bagel
- low-fat cream cheese/butter
- 1 cup of 100% pure orange juice
- 1/2 cup cubed melon
- 3/4 cup of yogurt
Lunch
- 1 multigrain roll with lean meat (turkey, chicken, etc.)
- 1/2 cup carrot or celery sticks
- 1 cup low-fat milk
- choice of mayonnaise, mustard or butter
- choice of fruit
Planning snacks?
Try to include at least one serving from at least two of the food groups. Here's an idea.
Snack
- 1 small to medium-sized banana
- 2 ounces of hard cheese
- 1/2 cup 100% pure apple juice
Learn more
Canada's Food Guide can help you can make sure your children are getting the right amount and type of food they need to grow up healthy.
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