Heathy Dad

Feature Video

Cooking for Kids is one of a series of videos filmed for the Dads in Gear program to support new fathers in reducing and stopping smoking. In part 1, Chef Mathew shows dads how to make an easy, delicious, and inexpensive green pea soup for their kids to enjoy.

Click on the link below to watch Part 2 of Cooking for Kids and other videos from the Dads in Gear Program.


Healthy Recipes: click the images to view recipes

Your Whole Day Matters

Get the most out of your whole day by moving more (e.g., cycling, walking, yoga and swimming), limiting sedentary time and sleeping well.

Follow the Canadian 24-Hour Movement Guidelines for Adults (18-64 years).

General Infographic | Tips Infographic

Sleep Well Guidelines
Make your whole day matter
Canadian Food Guide Plate
Have plenty of vegetables and fruits
Eat protein foods
Choose whole grain foods
Have plenty of vegetables and fruit

Vegetables and fruit are an important part of healthy eating. They come in many forms, such as fresh, frozen and canned. Vegetables and fruits are an important part of a healthy eating pattern. Eating a variety of vegetables and fruits may lower your risk of heart disease.

Include plenty of vegetables and fruits in your meals and snacks. Try making half of your plate vegetables and fruits. Opt for different textures, colours and shapes to fit your taste. From apples to zucchini, choose plenty of vegetables and fruits.

More from Canada’s Food Guide

Eat protein foods

Protein foods, including plant-based protein foods, are an important part of healthy eating. Include foods such as beans, lentils, nuts, seeds, lean meats and poultry, fish, shellfish, eggs, lower fat milk and lower fat dairy products.

Choose protein foods that come from plants more often. Plant-based protein foods can provide more fibre and less saturated fat than other types of protein foods. This can be beneficial for your heart health.

More from Canada’s Food Guide

Eat whole grain foods

Whole grain foods are an important part of healthy eating. Whole grain foods are a healthier choice than refined grains because whole grain foods include all parts of the grain. Refined grains have some parts of the grain removed during processing. Whole grain foods have more fibre than refined grains.

More from Canada’s Food Guide

Make water your drink of choice

Making healthy drink choices is as important as your food choices.
Use these tips to help make water your drink of choice:

  • drink it hot or cold
  • drink water with your meals
  • ask for water with your food when eating out
  • carry a reusable water bottle when you are out
  • try a fruit and herb infused water or carbonated water
  • drink water during and after physical activity or playing sports
  • keep a pitcher of water in the fridge or on the table for easy access

More from Canada’s Food Guide

Nutrition Labels 101

Let’s face it, reading a nutrition label can be more confusing. Here is an easy-to-use guide.

Serving Size

This indicates the size of one serving. Remember if you are eating two servings, it’s twice the amount of everything.


Calories tell you how much energy you get from each serving.

Daily Values (%DV)

Based on the daily value recommendations for key nutrients. Rule of thumb: 5%DV or less is a little and 15% or more is a lot.

Eat Less of These

Saturated and Trans Fats (the unhealthy fats), Sodium and Sugar – High amounts of these nutrients hide in processed foods. For fats and sodium, use the %DV to make healthy choices. Beware: “Fat Free” isn’t always better – more sugar and salt are usually added for flavor! Polyunsaturated fats are the good fats.

Eat More of These

Eating more Fibre, Vitamin A, Vitamin C, Calcium and Iron improves your health.

Sugar Tips

Choose foods if possible with no added sugar. Tip: 4 grams of sugar equals 1 teaspoon (tsp). Adults should limit their daily sugar intake to a maximum of 52g (13 tsp) and kids to a maximum of 24g (6 tsp).

Ingredients: Ingredients are listed in order of amount.
Example: When looking for bread the first ingredient should be
whole wheat, whole grains or oats.

Handy Guide to Serving Sizes – Open PDF

Involve Your Kids in Planning
and Preparing Meals

When kids participate in grocery shopping and preparing meals, they learn the importance of healthy eating. They also learn important life skills like reading a recipe, writing a grocery list, following instructions and measuring ingredients.

View more on Canada Food Guide

Click on these images for some more tips

Five on the Fly Snacks
Choosing Drinks Wisely

Feature Video

At Home Workout with Baby is one of a series of videos filmed for the Dads in Gear program to support new fathers in reducing and stopping smoking. In this video, Lesley, a kinesiologist, suggests ways for dads to keep in shape at home while bonding with their babies.

Click on the link below to view other videos from the Program.



Answer will display green for correct and red for incorrect

For greater health benefits, move more, reduce sitting time and sleep well.
Always warm up before you exercise and cool down after you finish.
All types of movement, including standing, are important for maximum health benefits.
Pushing a lawn mower is a moderate intensity exercise.
Yoga is an example of aerobic exercise.
Water is always better than sports drinks to satisfy your thirst when exercising.
When lifting weights, you should feel the burn, and tire out your muscles.
Always check with a doctor before starting an exercise program.
Good-quality sleep requires 7 - 9 hours on a regular basis.
No pain, no gain is the right way to think about exercising.
The best time to exercise is in the morning.
Aerobic exercises should always be done before strength training.
Exercising for 10 minutes three times a day provides the same health benefits as 30 minutes of nonstop exercise.
In one week, men ages 18-64 should do 150 minutes of moderate to vigorous physical activity.
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