Live Well, Eat Well

Eating well is an important part of living well and feeling good. When you eat well your body gets all the nutrients and energy you need to grow and thrive.

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Enjoy food together

• Mealtimes are an opportunity to share and connect with your family. 
• Eating together can help you make better food choices and learn about culture and food traditions. 
• Help plan and prepare family meals to build up your confidence and food skills. You can help with shopping, gardening, harvesting, cooking, and more.

Enjoy a variety of foods

• Balanced meals include all food groups
  
  • Vegetables and fruits
    
  • Whole grain foods such as oats, brown rice, and whole grain bread, pasta, crackers, and cereal
    
  • Protein foods such as meat, fish, poultry, eggs, milk, yogurt, cheese, tofu, nuts, seeds, and legumes (beans, peas, lentils)
• Choose healthy fats such as nuts, seeds, fatty fish, avocado, and vegetable oils. ​
  
• Choose foods that are close to the way nature made them. 
• Make traditional foods part of your everyday eating.   
• Eat at least 3 meals a day, starting with breakfast. Find inspiration for choosing healthy foods and building balanced meals from Canada’s Food Guide.

Drink more water

• Make water your drink of choice to stay hydrated. Add extra flavour to your water by adding cucumber slices, berries, lemon, or lime wedges, or even herbs such as fresh mint or basil. 
• Other healthy options include plain milk, or unsweetened fortified soy-beverage

Pack lunches and snacks 

• Make your school lunch with healthy foods you enjoy. Try to pack your lunch instead of buying it whenever you can. 
• Include all the food groups and don’t forget water. 
• If you are hungry between meals, choose healthy snacks. Pack snacks when you know you will be away from home such as for school or sports.

Listen to your body 

• It is important to listen and respond to your body’s signals of hunger and fullness to nourish your body with the amount of food that it needs.
• Take your time when eating. Avoid eating while watching TV or doing other activities. 
• Trust your body to tell you when you are hungry and when you are full. ​

Learn more about healthy eating for youth.

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Special considerations for youth

• Messages you hear about food and nutrition from advertisements, social media, and the Internet are sometimes incorrect or misleading. Get nutrition information from a trusted source such as the resources provided here or a healthcare professional.  
• Highly processed foods do not support healthy eating. They are usually high in salt, sugar and/or saturated fat. 
• If you are worried about your weight, talk to your parents or your healthcare professional. Weight loss is not recommended while you are growing. Some approaches to weight loss can be harmful to your mind and body.