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Tips to help you eat well

This collection of handy tips will help you and your family enjoy better eating habits. But don’t forget to also check out our ‘Good Habits’ recipes, as well as challenges to keep your family motivated.


  • It can be hard to eat well when you're eating out. Choose tomato-based pastas instead of creamy pastas, grilled fish instead of fried fish, boiled rice instead of fried rice, and salad instead of fries. Small changes can make a big difference.

  • Try to buy juice with no added sugar and limit by half to one cup per day for young children.

  • If you eat fast food, try to swap fries for a side salad, a sundae for a fruit salad and soft drink for tap water (take your own drink bottle!).

  • Make it easy for your child to participate in a meal by providing some food that he or she likes in combination with something new.

  • A serve of vegies equals:

    • 1/2 cup of most types of cooked vegies, or
    • 1 cup of raw salad.