Kids should eat five fruits and vegetables each day. Frozen and canned fruits and vegetables count too, so serve those if fresh ones aren’t available. Offer kids 100 per cent juice with no added sugar. For picky eaters, you can mix or hide them in other dishes, like putting peas in rice or cucumbers on sandwiches.
Start by reducing the number of snacks served each day. Differentiate between snacks that require permission, such as cookies, and snacks that kids can take freely, like fruit or carrot sticks.
Kids are smaller than adults, so they should eat smaller portions. Portions should be about the size of a child’s fist. Use a smaller plate for kids if you’re not sure about portion sizes. They can have seconds if they are still hungry, but don’t force them to clean their plates if they are full.
Eating together is important for teaching kids to eat well. Family meals focus on eating and enjoying food and each other, and eating together is an opportunity to model good behaviour. Regularly scheduled meal and snack times help kids learn a structure for eating that they will carry with them as they grow up.
More than 3 million Canadians are from low-income families, and one third of them receive assistance from food banks. Thousands of children live in households where they don’t get enough to eat, let alone the recommended amounts of healthy food.