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Food and Nutrition

Eat Well and Be Active Educational Toolkit

Eat Well and Be Active Educational Toolkit:

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  • Go for orange vegetables such as carrots, sweet potatoes, pumpkin, and winter squash each day.

  • Read the Nutrition Facts table on food packages when grocery shopping. Compare the calorie, fat, sugar and sodium content of different brands or varieties of foods.
  • Involve children in choosing foods at the grocery store by teaching them how to use the Nutrition Facts table.

  • Drink more water in hot weather and when you are very active.
  • In-line skating is an aerobic activity. Aerobic activities help your heart, lungs and circulatory system. Read Next link will take you to another Web site Tips to Get Active to learn more.

  • Be sure to include at least one dark green vegetable like broccoli, romaine lettuce or spinach each day.
  • Explore the variety of colours, tastes and textures the Vegetables and Fruit food group offers.
  • Include a small amount of unsaturated fat (such as, canola, flaxseed, olive, or soybean oils) each day to get the fat you need.

  • Read Next link will take you to another Web site Tips to Get Active online for ideas on how to spend active time outdoors and on the water!
  • Check out your local community recreation department.  They may rent out sports equipment and offer lessons.

  • Check out examples of how to get started on aerobic and strength activities in Next link will take you to another Web site Tips to Get Active.
  • Being active at every age is important to keep your muscles and bones healthy.  Physical activity improves quality of life and prolongs independent living.  Learn more about being active as an older adult with Next link will take you to another Web site Tips to Get Active for Older Adults.


  • Cross-country skiing is a great winter activity that you can do as a family.  Get outdoors and enjoy the movement and fresh air.
  • Looking for ways to stay active in the winter?  Visit Next link will take you to another Web site Be Heart Smart in the Winter for ideas.

  • Shovelling snow keeps your laneway clear and safe.  It is also an opportunity to stay active in the winter as a family!
  • Shovelling snow is a great winter-time aerobic and strength activity.  Read Next link will take you to another Web site Tips to Get Active for information on these types of activities.

  • How many Food Guide Servings of Vegetables and Fruit do you need each day?  What types of vegetables and fruit should you choose?  Get the answers in Canada's Food Guide.
  • Choose vegetables and fruit prepared with little or no added fat, sugar or salt.

  • Be a role model for healthy eating! Start by having meals together as a family as often as possible.
  • Healthy eating and physical activity go hand-in-hand. Bring a Frisbee or a soccer ball to your next picnic!  Get ideas on how to be active as a family by reading Next link will take you to another Web site Tips to Get Active.

  • Mall walking is a great way to stay active all year long, especially during bad weather!
  • Check out what Next link will take you to another Web site workplace wellness programs are available. If none are available, organize lunch hour activities with your co-workers.


  • At the cafeteria, choose an apple, orange or fruit salad rather than a piece of pie or pastry for dessert.
  • Make wise food choices wherever you go!  Visit Canada's Food Guide online for healthy eating tips while eating away from home.

  • How many Food Guide Servings of Grain Products do you need each day?  What types of grain products should you choose?  Get the answers in Canada's Food Guide.
  • Make at least half of your grain products whole grain each day. Learn about whole grains at Whole Grains- Get The Facts.

  • Make wise snack choices.  Snacks will keep you energized and can provide important nutrients.
  • Make a family commitment to try a Next link will take you to another Web site new physical activity.  For example, play football, Frisbee or tag in the park.

  • Have breakfast every day. It may help control your hunger later in the day. Visit Canada's Food Guide for fast and easy breakfast ideas.
  • Have vegetables and fruit more often than juice. Visit Canada's Food Guide for more tips on choosing foods.

  • Arrange to meet a friend or co-worker for a walk every day. Read Next link will take you to another Web site Tips to Get Active for ideas on getting active.
  • Encourage others to explore the outdoors! Walking is a great way to start being active. Read Next link will take you to another Web site Tips to Get Active for more ideas.




  • Soccer is a great way to be physically active, meet new people and be part of a team!
  • Soccer is an aerobic activity. Aerobic activities help your heart, lungs and circulatory system. Read Next link will take you to another Web site Tips to Get Active for more information.

  • Next link will take you to another Web site Active transportation includes - walking, cycling, using a wheelchair, in-line skating or skateboarding.
  • Visit a farmers' market. Try a variety of vegetables and fruit such as broccoli, rapini, cabbage, leafy greens, squash, pumpkins, apples, berries, peaches and pears.

  • How many Food Guide Servings of Meat and Alternatives do you need each day? Get the answer in Canada's Food Guide.
  • Have meat alternatives such as beans, lentils and tofu often. Visit Canada's Food Guide for more tips on choosing foods.