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Healthy Eating at School


Get Your Children Ready for School with Healthy Eating!

Eating healthy meals and snacks can help children to:

  • have energy all day long
  • be more settled, attentive, and ready to learn
  • meet the recommended number of food guide servings for each food group, especially vegetables and fruit

Vegetables and fruit can be quick, easy and healthy solutions for any meal or snack!

Starting your day off right with a healthy breakfast:

  • A healthy breakfast has food from at least 3 of the 4 food groups
    • Make one of those food groups in your child’s breakfast a vegetable or fruit
  • When you eat breakfast every morning your children are more likely to do the same
  • Making breakfast the night before will give you more time in the morning - try this make-ahead breakfast recipe
  • For more recipes and tips check out our new magazine- Together is better! Love your Breakfast Edition

Packing healthy lunches and snacks:

  • Healthy snacks have food from at least 2 of the 4 food groups in Canada's Food Guide
  • Healthy lunches have food from at least 3 of the 4 food groups in Canada's Food Guide
  • Try to involve your child in choosing, preparing and packing lunches and snacks. Children are more likely to eat food they have helped prepare.
  • Pack a reusable water bottle that can be refilled throughout the day.
  • In a hurry? Fruit and vegetables can make great grab and go snacks!

Examples of food from Canada's Food Guide food groups:

Vegetable and Fruit Grain Products Milk and Alternatives Meat and Alternatives
  • Apple Slices
  • Banana
  • Orange Slices
  • Strawberries
  • Grapes
  • Green peppers
  • Celery
  • Canned fruit (in its own juice or water)
  • Cucumber slices
  • Mini carrots
  • Spinach salad
  • Whole wheat flat bread (pita triangles/tortilla)
  • Whole wheat bagel
  • Whole wheat bread
  • Whole wheat English muffins
  • Whole grain pasta
  • Brown rice
  • Oats
  • Lower fat cheese*
  • Lower fat yogurt*
  • Lower fat milk/chocolate milk*
  • Kefir
  • Fortified soy beverage
  • Greek yogurt
  • Hummus
  • Canned salmon or tuna packed in water
  • Hard boiled eggs
  • Bean salad
  • Cooked chicken, turkey or ham
  • Tofu

Other

  • Water
  • Lower fat dip/dressing
Breakfast Example:
banana whole wheat
English muffin
lower fat yogurt*
water and/or    lower fat milk

Lunch Example:
Cheese Bagel
apple slices whole wheat bread lower fat cheddar cheese*
water and/or    lower fat milk

Snack Example:
mini carrots hummus
water and/or    lower fat milk

* Lower fat yogurt - 2% Milk Fat (M.F.) or less
Lower fat cheese - 20% Milk Fat (M.F.) or less
Lower fat milk - 1% Milk Fat (M.F.), 2% Milk Fat (M.F.) or Skim

Packing Drinks

Resources

For further information: