Healthy Living

Healthy living is a combination of everyday actions that support your overall well-being

From eating nutritious foods and staying active, to getting enough sleep, limiting screen time, and protecting yourself from the sun, each contributes to a healthier lifestyle. We offers a variety of resources and supports to help people make healthy living choices for themselves, their families, and their communities.

Eat a variety of healthy food every day

Eat according to Canada’s Food Guide.
Aim for meals and snacks to be 50 per cent vegetables and fruit, 25 per cent protein foods, and the other 25 per cent to be whole grain foods.
For more information, visit our Healthy Eating page.

Spend less time sitting

Children under two years: screen time is not recommended.
Children two to four-years old: limit screen time to less than one hour per day; less is better.
Children and youth five to 17-years old: limit recreational screen time to less than two hours per day; less is better.
Adults: limit sedentary time to eight hours or less, including no more than three hours of recreational screen time.
Break up long periods of sitting as often as possible.
For more information, visit our Physical Activity, Sedentary Time and Sleep page.

Be active every day

Children three to four-years old need at least three hours of physical activity spread throughout the day.
Children and teens (five to 17-years old) should do at least 60 minutes of heart-pumping physical activity every day.
Adults 18 years and older should get at least 150 minutes of moderate to vigorous physical activity per week.
For more information, visit our Physical Activity, Sedentary Time and Sleep page.

Get enough sleep

Have consistent bedtime and wake-up times.
Children three to four-years old need 10 to 13 hours of uninterrupted sleep, which may include a nap.
Children five to 13-years old need 9 to 11 hours of uninterrupted sleep.
Youth 14 to 17-years old need 8 to 10 hours of uninterrupted sleep.
Adults 18 to 64-years old need 7 to 9 hours of good-quality sleep on a regular basis.
Adults 65 years and older need 7 to 8 hours of good quality sleep on a regular basis.
For more information, visit our Physical Activity, Sedentary Time and Sleep page.

Be sun-safe

Cover up. When the UV Index is 3 or higher, protect your skin as much as possible.
Apply lots of broad-spectrum, water-resistant sunscreen and lip balm with an SPF of 30 or more at least 20 minutes before going outside and then every two hours. Consult your health care provider for recommendations for babies under six months old.
Wear sunglasses with UVA and UVB protection.
For more information, visit our Sun Safety and Tanning page.

Check out our additional resources:

Creating healthy routines resource: English | French
Creating healthy routines tip sheet: English | French
Healthy routines made easy!
Healthy routines made easy! (For teens)