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Feeding Your Family

Eat a healthy breakfast.

Make sure your kitchen is well stocked with breakfast food such as cereals, milk, yogurt, whole grain breads, low-fat muffins, whole grain pancakes, fruit and fruit juices, bagels, eggs, peanut butter and cheese.

Get ready the night before by having the toaster, cereal and fruit ready for the morning. If possible set the table with breakfast dishes so everyone just has to sit down and eat!

Ensure to wake up a bit earlier to make time for a relaxed family breakfast.

Make sure the entire family is involved in preparing the foods, choosing the breakfast items and cleaning up.

Make breakfast more exciting by trying these new recipes:

  • Waffles cut into sticks and dipped in apple sauce with milk
  • Fruit smoothie
  • Grilled low-fat cheese sandwich on whole wheat bread, melon slices and 100% fruit juice
  • Leftover pizza made with whole wheat crust and low-fat cheese and 100% fruit juice 
  • Whole wheat tortilla or pancake rolled with peanut butter and banana with milk 
  • Whole grain dry cereal or trail mix stirred into yogurt with a piece of fresh fruit
Enjoying nutritious snacks.

Healthy snacks include at least 2 of the 4 food groups from Canada’s Food Guide

Here are some snack ideas that taste great, are simple and nutritious:

  • Whole grain crackers with cheese
  • Cottage cheese and banana or pineapple
  • Whole grain toast with peanut butter
  • Whole grain cereal (dry or with milk) and fruit
  • Yogurt and berries
  • Carrot sticks and boiled eggs 
  • Fresh or canned fruits and whole grain muffins
Planning healthy menus for lunch and dinner will help you to develop lifelong healthy eating habits.

Though dining out can be fun and relaxing, it should be a treat rather than routine. Eating meals at home (PDF 307KB) usually results in more milk products, fruits, vegetables and less soft drinks and french fries.

Try these tips for planning quick and easy family dinners.
  • Plan ahead – take the time to plan your meals for the week and stick to your list when shopping.
  • Try My Menu Planner to get you started.
  • You can also use the Dietitians of Canada interactive meal planner tool eaTracker
  • Find out how healthy your favourite recipes are by using the online Recipe Analyzer at Dietitians of Canada. Learn ways to make your recipe healthier by following the tips to increase fibre, lower fat and sugar or add nutrients to your meals
  • Make the most of your time – when cooking make more than you will need for a meal and freeze the rest for later.
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