Tips for Families
  • Connect with your kids by planning meals as a family.
  • Make a family cookbook by getting your little chefs to choose their favorite healthy recipes.
  • Kids love to measure ingredients, so get them baking with you.
  • Feed your kids’ curiosity by asking them to choose a new whole grain, such as brown rice, barley or quinoa, to make together.
  • Make meal time enjoyable and take time to connect with your kids.
  • Encourage your family to try a food or recipe that uses a new vegetable or whole grain.
  • Take cooking lessons with your kids. Check out your community centre, or grocery store, or watch your favourite cooking show.
  • Have a cooking party for the kids. Let them plan the menu, shop, and cook the meal, with your help of course!
  • Get creative with pizza night! Let everyone make their own mini pizzas by choosing colourful toppings like pineapple, red peppers, and broccoli.
  • Make healthy snacks together for family movie night. Flavour popcorn with oregano or cinnamon.


Tips for the Holidays
  • Enjoy holiday cooking with your kids! Add a healthy twist on a favourite recipe, or find a new one.
  • Balance out rich holiday foods with colourful vegetables and fruit.
  • Cook meals ahead of time to keep in your freezer. This will free up time to enjoy the holidays with your family and friends.
  • Plan your meals and use a grocery list to help keep your holiday costs under control.
  • Help make the holidays run smoothly by planning your meals and snacks.
  • Curb your hunger at holiday parties by eating a small, healthy snack an hour before.
  • Cook, eat, and explore food together. Get everyone involved in meal planning, shopping, and cooking.
  • Save time at the grocery store by writing your list to match the store layout.
  • Keep cut-up veggies handy for quick and easy appetizers for last minute guests.
  • If you choose to drink alcohol, alternate with sparkling water with lime, low-sodium vegetable juice, or cranberry juice with club soda.


Tips for Back to School
  • Stock up on healthy grab-and-go foods from the four food groups and help your kids create quick, healthy lunches and snacks.
  • Want to beat the back-to-school rush? Make healthy eating easier by planning your meals and snacks ahead of time.
  • Looking at a busy week? Save time with ready-to-use produce like bagged green salad and pre-cut veggies and fruits.
  • Take advantage of the fall harvest to add more colour and crunch to your cart.
  • When planning meals and snacks, think about your family’s schedule, including sports and other activities.
  • Spend a few extra minutes when preparing dinner to cut up extra veggies and fruit for tomorrow’s lunch.
  • Become a big batch cook on the weekend. Cook and freeze meals like soups, stews, and casseroles to use during busy times.
  • Teach your kids important life skills by planning meals as a family.
  • Get a fibre boost by adding lower sodium chickpeas, kidney beans, and lentils to soups and chilis.
  • Buy lean and extra lean ground meats such as beef, chicken and turkey to make favourite fall meals.


Tips for Summer
  • Plan a family field trip to a grocery store or farmer's market and explore the variety of fresh veggies and fruits.
  • Ask your children to help plan and pack a picnic. Include foods from the four food groups.
  • Keep a refillable bottle of water handy. Water is the perfect drink on a hot summer day.
  • Dare to compare and make healthier food choices by using the % Daily Value on the Nutrition Facts table.
  • Make healthy eating a breeze this summer by planning your meals and snacks.
  • Barbecuing tonight? Put extra veggies, fish, tofu, or lean meat on the grill for tomorrow.
  • Heading to the lake or going camping? Plan your meals before you leave. You'll have more time for fun!
  • Create a meal plan that covers the four food groups and use it to help make your grocery list.
  • Eat together as often as possible this summer. This is a great way to connect with your family.
  • Want to save time grocery shopping? Use a list to navigate the aisles quickly.