Healthy food choices by age

Babies and toddlers

Food and healthy eating

Learn about 

• feeding your baby and
• introducing solid foods to your child.

Food safety 

Children five years of age and under are at increased risk for food poisoning. Learn how to reduce your child’s risk of food poisoning, including which foods to avoid by visiting Health Canada’s website.   

Preventing choking

Learn how to prevent your child from choking.

School age children

• Learn more about food and healthy eating for children and youth with Canada's Food Guide.

• UnlockFood.ca provides nutrition information including recipes and sample menus.

• To support youth that choose to follow a vegetarian or vegan diet, parents can assist with some planning and careful attention to important nutrients.

• To speak with a registered dietitian, contact Health811 by calling 811.

• Healthy eating can be supported through recreational sports. As children and youth begin to compete in sports, there may be additional nutritional needs to consider for young athletes.

Food neutral language

Food neutrality is the understanding that no single food is better than another, no foods are good or bad. To create a non-judgmental environment for children and youth to feel safe eating a variety of foods, avoid using words like "good food", "bad food", "junk food", and "cheat day" to describe food. You can replace these words with neutral, matter-of-fact statements that describe foods. For example, "I like the taste of these candies, but when I eat a lot of them, they make me feel so tired" or “veggies make me feel full and strong”.

Creating a pressure-free eating environment

Picky eating is a normal part of growth and development for many children. Strategies such as involving kids in food preparation, and teaching them about different foods through books and community gardens can create a pressure-free way for children to explore new foods. 

Consider the Satter Division of Responsibility in Feeding (sDOR) to help children learn the skills to be aware and self-trusting of their body’s hunger and fullness cues, and develop a positive relationship with food.

School lunches

It is important that children and youth eat a variety of healthy foods throughout the school day. These foods will give them the nutrients and energy that they need to learn, play, and grow. For tips on healthy eating at school, visit Canada’s food guide.

Allergy alert! Some schools may have to place restrictions on certain food items that might put a child at a high-risk of an anaphylactic allergic reaction. In this case, a list of restricted food items will be provided by the school.  

Feeding growing appetites can be a challenge. The Food Sharing Project provides nutritious food to all publicly funded schools across the KFL&A area. Schools use this food to operate a student nutrition program that provides healthy food to any student, in a welcoming environment, supported by caring adults. If you have any questions about the student nutrition program at your child’s school, contact your school administrator. 

Pregnancy and breastfeeding (chestfeeding)

• It is important to eat well and take a multivitamin with 0.4 mg folic acid everyday during pregnancy and while breastfeeding (or chestfeeding).
• While you are pregnant, make sure your daily multivitamin also contains 16 to 20 mg of iron.
• Visit Canada’s Food Guide to learn about healthy eating during pregnancy and breastfeeding (or chestfeeding). 

Adults

Canada’s food guide provides healthy eating recommendations for those two years of age and older, including specific recommendations for older adults.

Safe food handling can help prevent you from getting sick from food poisoning or foodborne illnesses. Older adults are more susceptible to foodborne illnesses.

Seniors

Eating well is important in all stages of life. As we age our nutritional needs change. To stay active, prevent disease and feel our best we want to enjoy and eat a variety of foods. For more information follow Canada’s Food Guide recommendations for seniors and Unlock Food for Seniors. To talk to a dietitian, Ontario residents can access free nutrition information and advice by calling 811 or using Health811’s online chat.