Eat Together, Eat Better

When parents and children eat together, they are more likely to eat healthy, balanced meals. They eat more vegetables and fruit and less fried food, and drink less pop. When children see their parents eat healthy, they will also eat healthy and develop healthy eating habits. Healthy eating habits can help reduce the risk of children becoming overweight or obese.

Whether it’s breakfast, lunch or dinner, eat meals together as often as possible. Help your family reach a healthy weight.

Breakfast is important, especially for children, because:

• it gives children energy to keep their body and mind strong and healthy, and energy to play with their friends.
• helps children concentrate better at school and focus on their schoolwork.
• helps children through all their activities during the morning.
• helps children maintain a healthy weight.

TIP: Family mealtime

TIP: Quick and easy breakfast ideas

TIP: Breakfast on the go

Family mealtime

• Eat at least one meal together every day.
• Talk to each other. Turn off the TV and radio, and read the newspaper later.
• Plan simple and easy meals for the entire week. Get the whole family involved in making a menu for each day.
• Involve your children in making a grocery list and doing the shopping.
• Let the whole family help out with getting supper on the table (younger children can set the table, older children can help cook). Take this time to explore different ways to prepare food and talk about new foods.
• Allow each child to choose one or two items that will be served at the meal (for example, their choice of vegetables)

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Quick and easy breakfast ideas

• A bowl of cereal with milk and fresh fruit.
• Blend fruit, milk and yogurt for a breakfast smoothie.
• Toast whole wheat bread and serve with peanut butter and jam.
• Warm up leftovers: last night’s casserole, sliced meat on whole wheat bread, pizza.
• Set the breakfast table the night before, even if it is only for juice and cereal.
• Be a role model and let your child see you eat breakfast too.
• Aim for at least three food groups from Canada’s Food Guide to Healthy Eating.

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Breakfast on the go
Try a combination of:

• Whole wheat bagel, muffin, or granola bar
• Fresh fruit
• 100% fruit juice
• Cereal (in a plastic container)
• Yogurt
• Cheese

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