Help children (or learning eaters) enjoy new foods over time by allowing them to develop a taste for it at their own pace. They eat best when they and their parents each follow their jobs in feeding:   

Parents/caregivers decide:    

• What foods to offer    
• When to offer meals and snacks  
• Where your child eats   

Children decide:    

• Which foods to eat (from the foods you have served them);    
• How much to eat (trust your child knows when they are hungry or full!)   

Did you know?  Labelling food as “healthy” or “unhealthy” does not help learning eaters. In fact, it may make them less likely to try certain foods as they assume they are less tasty.  Rather, talk about how all sorts of food can give pleasure, social connection, and energy to grow, play and learn.  

Have nutrition questions? Contact a Registered Dietitian for free at Health Connect Ontario.    

Dial 8-1-1 or visit Health Connect Ontario | Health Connect Ontario (gov.on.ca) to start an online chat.    

Try these breakfast ideas:  

• Yogurt with frozen berries
• Veggie omelette with whole grain toast
• Oatmeal with sliced apple and chopped nuts or seeds.  

Vegetables and fruits should make half of what you pack for your child’s school lunch. Be sure to include whole grain foods and protein foods.    

Lunch ideas:  

• Pasta salad, hard-boiled egg and carrots  
• Bean chili, bun and orange slices  
• Whole grain wrap, with soy or seed butter and canned fruit (packed in water or 100% juice, drained)  

Snack ideas:   

• Whole grain crackers and cheese with sliced peppers
• Apple slices with whole grain muffin and roasted chickpeas 
• Sliced cucumber with hummus and pita wedges  

Send a reusable water bottle to school each day. Water is the best choice to help students stay hydrated.   

• Keep cold foods cold! Pack an ice pack.   
• Keep hot foods hot! Use a thermos.   

• Healthy Eating for Parents and Children – Canada’s Food Guide 
• Make Healthy Meals with Canada’s Food Guide Plate – Canada’s Food Guide 
• Healthy Eating for Children | Caring for Kids (cps.ca) 
• Children – Unlock Food  
• School Lunch Your Kids Will Munch