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Good choice! Whole grain means it contains the bran, endosperm and germ of the seed (or kernel), which add fibre and nutrients to your diet. And you've probably noticed that it tastes good too! Refined grains, like white flour and white rice, have the germ and bran removed and usually contain less fibre, vitamins and minerals. To be extra sure your bread is truly whole grain, check the list of ingredients. One of the first ingredients must say "whole grain" followed by the name of that grain.

Whole wheat bread is a nutritious choice, but Canada's Food Guide recommends that half of your daily grain intake be whole grain. Whole wheat means that some of the kernel (or seed) is removed and therefore has lost some of the vitamins and minerals found in whole grain products. And refined grains, like white flour and white rice, have the germ and bran removed and usually contain less fibre, vitamins and minerals. Try switching to whole grain bread - it tastes great and adds fibre, bitamins and minerals to your diet. Check the list of ingredients before you buy. One of the first ingredients before you buy. One of the first ingredients must say "whole grain" followed by the name of that grain.

Canada’s Food Guide recommends that half of your daily grain intake be whole grain. Whole grain means it contains the bran, endosperm and germ of the seed (or kernel), which add fibre and nutrients to your diet. Refined grains, like white flour and white rice, have the germ and bran removed and usually contain less fibre, vitamins and minerals. Unfortunately, “multigrain” doesn’t mean “whole grain” and some of these breads may have little or no whole grains. To make sure your bread is whole grain, check the list of ingredients. One of the first ingredients must say “whole grain” followed by the name of that grain.

Unfortunately, refined grains (like white flour and white rice) have the germ and bran removed and usually contain less fibre, vitamins and minerals. Whole grain, however, means it contains the bran, endosperm and germ of the seed (or kernel), which add fibre and nutrients to your diet. Since Canada’s Food Guide recommends that half of your daily grain intake be whole grain, try switching to whole grain bread — it tastes great too! Be sure to check the list of ingredients before you buy. One of the first ingredients must say “whole grain” followed by the name of that grain.

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You’re right — all vegetables are good for you. But Canada’s Food Guide recommends that you eat at last one dark green and one orange vegetable every single day. For the dark green stuff, go for romaine lettuce, spinach, broccoli or green peppers. To get some orange, try squash, sweet potatoes, carrots or orange peppers. Keep some of each handy for a quick snack or include them in your lunch.

While eating any vegetables is a good way to get the vitamins and minerals you need, Canada’s Food Guide recommends that you eat at last one dark green and one orange vegetable every single day. For the dark green stuff, go for romaine lettuce, spinach, broccoli or green peppers. To get some orange, try squash, sweet potatoes, carrots or orange peppers. Keep some of each handy for a quick snack or include them in your lunch.

Right! Canada’s Food Guide recommends that you eat at last one dark green and one orange vegetable every single day. For the dark green stuff, go for romaine lettuce, spinach, broccoli or green peppers. To get some orange, try squash, sweet potatoes, carrots or orange peppers. Keep some of each handy for a quick snack or include them in your lunch.

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Actually, this is false. Unfortunately, even though these may sound like a healthier option, some of these beverages can be quite high in calories and don’t have enough nutrients in them. Instead, Canada’s Food Guide suggests that water, milk, fortified soy beverages and 100% juice (no sugar added) are better options.

Right! Even though sports and energy drinks may sound like a healthier option, some of these beverages can be quite high in calories and don’t have enough nutrients in them. Instead, Canada’s Food Guide suggests that water, milk, fortified soy beverages and 100% juice (no sugar added) are better options.

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Yes! According to Eat Right Ontario, as long as you put safety first and supervise them, your two- or three-year-old can be a big help in the kitchen by helping to wash fruits and vegetables, gather ingredients, add ingredients to some dishes (such as croutons in a salad) or just smell and taste food as you cook. But even if they just sit and watch or keep you company while you cook, you’ll still be introducing healthy habits that could stay with them for a lifetime.

You almost had it! According to Eat Right Ontario, as long as you put safety first and supervise them, your two- or three-year-old can be a big help in the kitchen by helping to wash fruits and vegetables, gather ingredients, add ingredients to some dishes (such as croutons in a salad) or just smell and taste food as you cook. But even if they just sit and watch or keep you company while you cook, you’ll still be introducing healthy habits that could stay with them for a lifetime.

Think younger. According to Eat Right Ontario, as long as you put safety first and supervise them, your two- or three-year-old can be a big help in the kitchen by helping to wash fruits and vegetables, gather ingredients, add ingredients to some dishes (such as croutons in a salad) or just smell and taste food as you cook. But even if they just sit and watch or keep you company while you cook, you’ll still be introducing healthy habits that could stay with them for a lifetime.

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Unfortunately, that may not be the right way to encourage healthy eating. Studies have shown that when a food is restricted, children are more likely to binge on that food when it is available. One solution is to simply not bring those foods into the house at all and fill that shelf space with healthy options.

Smart move! Studies have shown that when a food is restricted, children are more likely to binge on that food when it is available. A better option is to not bring those foods into the house at all and fill that shelf space with healthy options.

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Yes! A great snack includes two foods from the four food groups: vegetables and fruit, grain products, milk and alternatives, and meat and alternatives). So peanut butter (meat and alternatives) and raisin bread (grain products) make for a great snack option! The other good choice on this list is cheese and fruit. If you want more information and suggestions on healthy snacks, read Smart snacking made easy.

Both yogurt and milk are healthy choices but Canada’s Food Guide recommends that you combine foods from two of the four food groups (vegetables and fruit, grain products, milk and alternatives, and meat and alternatives). Yogurt and milk belong to the same food group. If you want more information and suggestions on healthy snacks, read Smart snacking made easy.

Yes! By combining foods from two of the four food groups (vegetables and fruit, grain products, milk and alternatives, and meat and alternatives), cheese and fruit make for a great snack option! The other good choice on this list is peanut butter on raisin bread. If you want more information and suggestions on healthy snacks, read Smart snacking made easy.

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Great! Eating in front of the television can have a negative effect on how much you eat and what type of foods you’ll eat. According to Eat Right Ontario, kids who eat in front of the TV tend to eat fewer fruits and veggies and eat more fatty foods and drink more pop. It’s best to enjoy meals and snacks away from the TV — chances are you’ll eat better and can spend some quality family time sharing your day and experiences.

That may be okay on occasion but don’t make a habit out of it! Eating in front of the television can have a negative effect on how much you eat and what type of foods you’ll eat. According to Eat Right Ontario, kids who eat in front of the TV tend to eat fewer fruits and veggies and eat more fatty foods and drink more pop. It’s best to enjoy meals and snacks away from the TV — chances are you’ll eat better and can spend some quality family time sharing your day and experiences.

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Good going! Breakfast is the most important meal of the day because it helps you enjoy better concentration and energy throughout the day. Breakfast also helps you control your weight because you’ll be less likely to feel hungry — and more susceptible to unhealthy foods — later in the day. To help everybody have a good breakfast even when they’re rushed for time, make sure you have plenty of healthy options such as low-fat, low-sugar cereal, whole grain breakfast bars, fruit, milk and yogurt ready to go.

It’s a good idea to start making breakfast part of your morning routine. Breakfast is the most important meal of the day because it helps you enjoy better concentration and energy throughout the day. Breakfast also helps you control your weight because you’ll be less likely to feel hungry — and more susceptible to unhealthy foods — later in the day. To help get the entire family on the breakfast train, make sure you have plenty of healthy options such as low-fat, low-sugar cereal, whole grain breakfast bars, fruit, milk and yogurt ready to go.

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No, not sunflower seeds. While 125 ml (1/2 cup) of shelled sunflower seeds does contain 70 mg of calcium, 125 ml of almonds has 175 mg! Who knew?

While broccoli is excellent for you, it doesn’t contain the most amount of calcium on this list. Broccoli (125 ml or ½ cup) contains 70 mg of calcium but 125 ml of almonds has 175 mg! Who knew?

You’re right! (And we thought this was a tough one.) 125 ml of almonds has 175 mg of calcium. In comparison, sunflower seeds (125 ml or ½ cup) and broccoli (125 ml or ½ cup) only have 70 mg.