Health Canada
Symbol of the Government of Canada

Common menu bar links

Help the Government of Canada organize its website! Complete an anonymous 5-minute questionnaire. Start now.
Food and Nutrition

Eat Well and Be Active Educational Toolkit

Eat Well and Be Active Educational Toolkit:

Supplementary images

Help on accessing alternative formats, such as Portable Document Format (PDF), Microsoft Word and PowerPoint (PPT) files, can be obtained in the alternate format help section.

 
Download all supplementary images: Portable Document Format (PDF Version - 4,292 K)

Or access them individually below:


  • Looking for ways to incorporate orange vegetables into your meals? Try carrots, squash, pumpkin, sweet potatoes or yams baked, boiled or pureed in soups.
  • You don't need a lot of room to start a Next link will take you to another Web site garden! Plant some herbs and small plants in pots and keep them by your window. Or, ask your local community centre about community gardens where you can use land and learn from other gardeners.

  • Basketball is a great way to be physically active and keep your body working well!
  • Next link will take you to another Web site Tips to Get Active recommend that youth accumulate at least 60 minutes of physical activity each day.

  • Make your own salad dressing with canola or olive oil. Add balsamic, rice, wine or other vinegars. Flavour with lemon juice, dry or Dijon mustard, garlic and herbs.
  • Experiment with recipes that call for different leafy greens such as beet greens, chard, chicory, collards or kale. Make a salad with spinach or arugula instead of iceberg lettuce.


  • Eat at least two Food Guide Servings of fish each week.
  • Choose fish such as char, herring, mackerel, salmon, sardines and trout. These types of fish are particularly high in omega 3 fatty acids which have been found to have heart health benefits.

  • Looking for a new sport to try? How about snowboarding with your friends!
  • Snowboarding is one of the many great activities to help you stay active during the winter months. Read Next link will take you to another Web site Tips to Get Active for ideas.

  • Use fresh or dried herbs, spices, flavoured vinegars or lemon juice instead of salt to enhance the flavour in your meals.
  • Eat a variety of whole grains such as barley, brown rice, oats, quinoa, and wild rice.

  • Keep your fridge stocked with foods from all four food groups in Canada's Food Guide.
  • What you buy is what you and your family will actually eat! Start by making wise food choices when you shop.

  • Infants should be introduced to nutrient-rich, solid foods at six months of age with continued breastfeeding for up to two years and beyond.
  • Try making your own baby food. It's nutritious and budget-friendly. Contact your local public health unit through your Provincial Ministry of Health for information.

  • Next link will take you to another Web site T'ai chi is a low-impact form of physical activity; it improves physical condition, muscle strength, coordination and flexibility while minimizing the impact on your joints.
  • Next link will take you to another Web site T'ai chi helps you to understand your body's natural alignment, promoting good posture and the optimal alignment of bones and muscles.

  • Winter provides an opportunity to try new ways of being physically active! Try snow-shoeing, skating, or skiing.
  • If you are going to be active for a long period of time, pack a healthy snack to keep energized and to provide important nutrients.

  • Use the Nutrition Facts table and the list of ingredients to make informed food choices.
  • Use the % Daily Value to see if a food has a lot or a little of a nutrient.

  • Take nutritious snacks from home to eat at school, at work or on the go. Pack snacks such as vegetables or fruit with dip.
  • You can use Canada's Food Guide to plan meals for yourself, your family and your friends.
  • The workplace is a great place to eat healthy with your co-workers. Sharing recipes can be a great way to learn about and try new foods!


  • Looking for fast and easy meal ideas? Visit Canada's Food Guide for breakfast, lunch, supper, and snack ideas!
  • Canada's Food Guide includes a range of foods from a variety of ethnic cuisines and has been translated into ten languages in addition to English and French. Order your copy!

  • Wash fruit, like strawberries, thoroughly under fresh, cool, running water. Learn more about safe food handling methods.
  • Fresh fruit makes a great snack. Visit Canada's Food Guide online for more snack ideas.

  • Dancing is a great aerobic activity that you can do anywhere. Read Next link will take you to another Web site Tips to Get Active for more information on aerobic activities.
  • Physical activity is essential for healthy growth and development. Get moving as a family! Learn more about how to be Next link will take you to another Web site active at home.

  • Trade in your power mower for a push mower. Refer to Next link will take you to another Web site Tips to Get Active for more ideas on getting active.
  • Every little bit counts - you can add up your activities throughout the day. Adults should accumulate at least 150 minutes of Next link will take you to another Web site moderate to vigorous physical activity every week.

  • Aerobic activities help your heart, lungs and circulatory system stay healthy and give you more energy. Read Tips to Get Active for Next link will take you to another Web site examples of aerobic activities.

  • Write out your grocery list based on the foods you plan to eat during the week. Learn more about planning meals using Canada's Food Guide.
  • You can eat well and save on your grocery bill. Refer to Canada's Food Guide online for shopping tips.

  • Physical activity offers a range of Next link will take you to another Web site benefits for all ages and abilities.
  • See how many different 10 - minute walking, wheeling or cycling routes you can find in your neighbourhood. Read Next link will take you to another Web site Tips to Get Active for more tips.

  • Taking dance lessons can be a great way to increase your physical activity while socializing. For more ideas, read Next link will take you to another Web site Tips to Get Active online.

  • Looking for fast and easy meal ideas? Visit Canada's Food Guide online for breakfast, lunch, supper and snack ideas!
  • Not meeting your recommended Milk and Alternatives Food Guide Servings? Try incorporating milk or fortified soy beverage in your recipes for oatmeal, soups and casseroles to increase the number of Milk and Alternatives Food Guide Servings you have each day.

  • Jogging is an aerobic activity. Spread your sessions of aerobic activity throughout the week
  • Stay hydrated! Drink water regularly when you run and when you are active.


  • Stair climbing can be accumulated during the course of the day, making a significant contribution to your recommended 150 minutes of daily physical activity each week. Learn more about Next link will take you to another Web site Stairway to Health.
  • What is Next link will take you to another Web site Stairway to Health? It is a web-based resource developed to increase physical activity in the workplace through stair climbing.


  • Physical activity doesn't have to be hard. Build physical activities into your daily routine. Walk whenever you can - get off the bus early and use the stairs instead of the elevator.
  • Trying to build physical activity into your daily work life? Use the stairs, organise an active meeting or look into lunch-hour aerobics or yoga classes.

  • Eating well and being physically active are essential components to healthy living. Visit Canada's Food Guide and Next link will take you to another Web site Tips to Get Active for information on healthy living.
  • Next link will take you to another Web site Active transportation provides an opportunity to be physically active on a regular basis. Think twice about using your car for every trip. Could you walk or use your bike instead?

  • Physical activity is an investment in your health. Make it something you want to do, not something you have to do. Next link will take you to another Web site Get active your way, every day - for life!
  • Be physically active with family and friends! Walk to the neighbourhood playground and help your children climb and swing, play hide and seek, or go on a treasure hunt.