Healthy eating by age

Healthy Food Choices

To talk to a dietitian, Ontario residents can access free nutrition information and advice by calling 811 or using Health811’s online chat.

Food neutral language

Food neutrality is the understanding that no single food is better than another and that no foods are “good” or “bad.” To create a non-judgmental environment where babies, toddlers, preschoolers, children, and youth feel safe exploring and eating a variety of foods, be mindful of how you talk about food. Avoid using words like “good food,” “bad food,” “junk food,” and “cheat day” to describe food, as these labels can create judgment and confusion. Instead, refer to foods by their names or describe them by their colour, texture, taste, or shape to support positive, pressure-free feeding experiences at every stage of development.

Creating a pressure-free eating environment

Picky eating is a normal part of growth and development for many children. Strategies such as involving kids in food preparation, and teaching them about different foods through books and community gardens, can create a pressure-free way for children to explore new foods.

Consider the Satter Division of Responsibility in Feeding to help children become aware of and trust their body’s hunger and fullness cues, and develop a positive relationship with food.

Healthy eating by age

Feeding in the first six months, and beyond

Feeding solid foods (six to 12 months)

  • At around six months of age, your baby’s nutrition needs start to change. Solid foods help meet their changing needs. Most babies are ready for solid foods at six months of age. Some babies may be ready a few weeks before or after they are six months old.
  • Learn about feeding your baby solid foods from six to 12 months on our introducing solid foods page.

Breastmilk can continue to be an important source of nutrients for younger children. Continue breastfeeding for up to two years and beyond, or for as long as you and your child want. If your child is breastfeeding and less than two years old, give them a vitamin D supplement of 400 IU each day.

  • Around 12 months your child is ready for a meal and snack routine. Follow Canada’s Food Guide and offer three meals and two to three snacks around the same time each day. Eat together and offer your child the same food as the rest of the family.

Children need at least 500mL (2 cups) of milk each day. Avoid offering more than 750mL (3 cups) of milk as too much milk can make them too full for other healthy foods.

  • Children aged nine months up to two years need full-fat homogenized milk (3.25% M.F.), if breastmilk is no longer their main source of milk. After two years of age, offer 1% or 2% milk or unsweetened fortified soy beverage.
  • Serve milk and water in an open cup, not in a bottle or sippy cup.

Iron-rich foods are important for growing children. Offer these foods 2 to 3 times per day. Some examples of iron-rich foods are:

  • Beef, poultry, wild game, fish, seafood, eggs, tofu, legumes (beans, peas, lentils), nut and seed butter.

Don’t restrict fat. Nutritious higher-fat foods like peanut butter and cheese can help younger children meet their energy and nutrient needs. Foods that are high in fat, sugar and/or salt, and low in vitamins and minerals (such as cookies, chips, and sugary drinks) should be limited.

Food safety for young children (Newborn to five years)

Children five years of age and under are at increased risk for food poisoning. Learn how to reduce your child’s risk of food poisoning, including which foods to avoid by visiting Health Canada’s website.

Preventing choking (Newborn to three years)

Learn how to prevent your child from choking.

Hard foods, small and round foods, and smooth and sticky foods can block your child’s airway.

  • Always supervise your baby and young child while they are eating.
  • Make sure your child is sitting upright. Car seats and rockers are not a safe place for your baby or child to eat.
  • Know what to do if choking occurs. Take training in first aid and CPR (cardiopulmonary resuscitation).

Never offer these foods to babies and children younger than four years of age:

  • Big pieces of raw vegetables and hard fruits
  • Small, round, or oval-shaped food (e.g., whole grapes and small tomatoes)
  • Dried fruit (e.g., raisins)
  • Whole nuts or seeds
  • Nut butters spread thickly
  • Fish, meat, or poultry with bones
  • Hot dogs and sausages
  • Hard candies, suckers, cough drops, or gum
  • Popcorn
  • Marshmallows
  • Snacks using toothpicks or skewers

To make foods safe for your baby:

  • Grate or thinly slice raw vegetables or hard fruit.
  • Cut small, round or oval-shaped food into quarters.
  • Spread nut or seed butters thinly on crackers or toast.
  • Slice hot dogs and sausages lengthwise and cut into small pieces.
Additional resources
  • 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’s hunger and fullness signals.
  • Make water available. Many drinks, such as energy drinks, sports drinks, vitamin-enhanced waters, and fruit juices can have as much sugar as pop, so it’s best to only have sugary drinks occasionally. Offer plain milk or soy milk (if desired) at meals and offer water most of the time throughout the day.
  • To support youth that choose to follow a vegetarian or vegan diet, parents can assist with some planning and careful attention to important nutrients.
  • Healthy eating can be supported through recreational sports. As children and youth begin to compete in sports, there may be additional nutritional needs to consider for young athletes.
  • 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.
Additional resources

School lunches

It is important that children and youth eat a variety of healthy foods throughout the school day. These foods will give them the nutrients and energy that they need to learn, play, and grow. For tips on healthy eating at school, visit Canada’s Food Guide.

Allergy alert! Some schools may have to place restrictions on certain food items that might put a child at a high risk of an anaphylactic allergic reaction. In this case, a list of restricted food items will be provided by the school.

Feeding growing appetites can be a challenge. Student Nutrition Programs operate in publicly-funded schools across the Southeast Public Health region. They provide healthy food to any student, in a welcoming environment, supported by caring adults. If you have any questions about the student nutrition program at your child’s school, contact your school administrator.

Additional resources
  • It is important to eat well and take a multivitamin containing 0.4 mg of folic acid every day during pregnancy and while breastfeeding (or chestfeeding).
  • While you are pregnant, make sure your daily multivitamin also contains 16 to 20 mg of iron.
  • Visit Eating Well During Pregnancy or Canada’s Food Guide to learn about healthy eating during pregnancy and breastfeeding (or chestfeeding).

Canada’s Food Guide provides healthy eating recommendations for those two years of age and older, including specific recommendations for older adults.

Safe food handling can help prevent you from getting sick from food poisoning or food-borne illnesses. Older adults are more susceptible to food-borne illnesses.