Infants
Breast milk contains everything your baby needs for the first six months of life. The longer you breastfeed, the greater the health benefits for both you and your baby.
You can start to introduce solid foods once your baby is around six months old and showing signs of readiness. The Feeding your Baby resource has more tips on starting solid foods with your baby.
If you have questions or concerns about feeding your baby, contact the Hastings Prince Edward Public Health, CARELine by calling 613-966-5500, ext. 223 (toll-free at 1-800-267-2803 ext. 223) or email to careline@hpeph.ca. You can also speak with a Registered Dietitian at Health Connect Ontario by calling 811 or starting a live chat on the Health Connect Ontario website.
Children
Healthy eating habits start early in life. Eating well can help kids get the energy they need to learn, play, and grow. As a parent or caregiver, you can help! Offer a variety of foods from Canada’s Food Guide without pressuring your child to eat. Role model healthy eating habits and make eating fun and positive for kids.
Caregivers are responsible for the job of feeding. You decide what, when, and where food is offered. Let kids do the job of eating. Allow them to decide whether and how much to eat from what you offer. This helps them listen to their body and learn to like food on their own.
It is okay if your child is bigger or smaller than other kids their age. Healthy kids come in many different shapes and sizes. Trust them to eat the amount that is right for their body.
Tips for Family Meals
Meals and snacks are a great opportunity to model healthy eating habits, connect, share stories, and enjoy food together.
- Eat together as often as you can. Try breakfast or a snack together if dinner doesn’t work with your schedules.
- Offer structured meals and snacks. Schedule meals and snacks 2-3 hours apart and offer only water in between. This will help kids come to the table hungry and ready to eat.
- Help kids focus on their food. Try eating without distractions like screens (TV, phones, tablets) or toys.
- Keep conversations light. Use this time to talk with your kids and enjoy each other’s company.
- Make one meal. Instead of making separate food for “picky” eaters, make sure there is always at least one thing on the table everyone will eat, like rice or bread. It’s okay if they only eat that one food.
- Keep offering new foods in different ways. Try cooked vegetables with a meal, and veggie sticks with a snack. Offer new foods along with their favourites. Let them see you eating the foods you want them to try.
- Help kids listen to their bodies. They may eat a lot some days, and very little other days. Offer small amounts to start and let them have more if they say they are still hungry. Let them stop eating when they say they are full.
- Focus on behaviour instead of the amount they eat. Remind kids to be polite and not to use words like “yuck”, “eww”, or “gross” when talking about food. If they don’t want to eat anything or if they finish early, encourage them to sit at the table and talk with the rest of the family.
Other Resources
Youth
The teenage and early adult years are a period of growth and development. While it is important for youth to get the nutrition their bodies need during this time, they may feel pressure to change their eating habits to control their weight or look a certain way.
As a parent or caregiver, you can help youth develop healthy relationships with food and their bodies by:
- Encouraging them to eat well to feel good and help their bodies grow
- Helping them learn to listen to their bodies and eat the amount that is right for them
- Teaching them to be critical about media messages related to food, eating, and bodies
- Role modeling being relaxed and comfortable around food
- Supporting them to be healthy and active at any size
- Letting them help with planning and making meals
- Eating family meals as often as possible
- Complimenting their talents and qualities instead of their appearance
- Being positive about all bodies, including your own
