Eat together

Try to have meals together as a family as often as possible.

Getting everyone together for mealtime can be a challenge. There are many reasons why everyone might not be able to come together at mealtimes. Even if some family members are not available, there are still benefits to eating with those who are.

Make healthy foods the routine

Offer your kids healthy meals and snacks at regular times throughout the day. This is important to help them get enough nutrients and energy to help them grow and develop.

Every day, offer a variety of:

• vegetables and fruit, including:

• dark green vegetables such as kale and bok choy each day

• orange vegetables such as carrots and sweet potato most days

• whole grain foods, such as:

• oats

• wild rice

• whole wheat pasta

• protein foods such as:

• eggs

• nuts and seeds

• fish and shellfish

• beans, peas, and lentils

• lean red meats, including wild game

• lower fat dairy products such as milk and yogurt

• fortified soy beverages, tofu, soybeans and other soy products

• Include healthy snacks, such as yogurt and fruit, or hummus and vegetable sticks instead of highly processed sweetened granola bars

Offering a variety of healthy foods is the best way to help your children get the nutrients they need.

Make healthy drink choices

Offer water.

Healthy drink options other than water can include:

• white milk (unsweetened lower fat milk)

• unsweetened fortified plant-based beverages

Make a healthy choice

Limit the amount of highly processed foods you offer.

Prepare meals and snacks with little to no added:

• sodium

• sugars

• saturated fat

Get them involved and share the tasks

Teach your kids about making healthy food choices.

Plan out your meals and snacks with your kids to have the healthy foods they like in the home.

Get your kids cooking. Support them, regardless of age, by helping them with simple food-related tasks.