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You want to make sure your children are getting the nutrients they need to grow and thrive.

Following Canada's Food Guide can help you make sure your kids are getting all the foods they need and in the right amounts. The guide breaks down food into four groups:

• vegetables and fruit
• milk products
• grain products
• meat and meat alternatives

Fruits and Vegetables

Fruits and vegetables provide many of the vitamins and minerals kids need for good health, and they provide fiber to aid digestion. So it's important to have a variety of them in your child's diet.

Buying tips

• buy fresh fruits and vegetables whenever possible.
• choose frozen or canned fruits and vegetables that don't have added sugar, fat or sodium (salt)
• buy 100% fruit juice, not fruit drink which is mostly sugar and water

Milk products

This food group is an important source of vitamin A, vitamin D, calcium, and protein.

Vitamin A helps build healthy eyes, skin, and hair. Vitamin D helps your child's body absorb calcium for healthy bones and teeth, and good muscle and nerve functions.

Products include:

• milk
• yogurt
• cheese
• custards, puddings and frozen desserts
• milk alternatives, such as soy/rice milk

Buying tips

• buy 2%, 1% or skim milk
• choose yogurt with 2% milk fat (M.F.) or less - some varieties are high in calories and sugar
• look for reduced fat or lower fat cheeses
• don't buy ice cream, coffee cream, whipping cream, and sour cream very often. These foods are high in fat and calories. Keep them for once-in-a-while treats!

Grain products

These foods are high in complex carbohydrates which are the body's favorite fuel. They give your child the energy to play, pay attention in school, and do many other activities.

Grains also provide other important nutrients such as vitamin B-complex (folate), which helps your child's body use the protein needed to build muscle.

Products include:

• breads
• cereals
• rice
• pasta

Buying tips:

• choose 100% whole wheat, whole grain products and brown rice (white bread and white rice contain have been refined and that means many of the nutrients have been taken out)
• look for products that offer a variety of whole grains, such as barley, oats, quinoa and wild rice
• buy products that are low in sodium (salt) and sugar

Meat and alternatives

This food group provides your child with:

• protein, which helps your child's body maintain and repair body tissues and build muscle
• iron, zinc, magnesium and B vitamins which help build strong bones and teeth and support muscles

Products include:

• meat
• fish
• poultry
• eggs
• beans
• nuts
• tofu

Buying tips

• choose lean cuts of meat
• buy canned meats and fish that are packed in water
• choose luncheon meats, sausages or pre-packaged meats that are lower in sodium (salt) and fat