Advice for Different Ages and Stages
Additional nutritional recommendations are provided for children, women of childbearing age and men and women over 50.
Following Canada’s Food Guide helps children grow and thrive.
Young children have small appetites and need calories for growth and development.
- Serve small nutritious meals and snacks each day.
- Do not restrict nutritious foods because of their fat content. Offer a variety of foods from the four food groups.
- Most of all…be a good role model.
Women of Childbearing Age
All women who could become pregnant and those who are pregnant or breastfeeding need a multivitamin containing folic acid every day. Pregnant women need to ensure that their multivitamin also contains iron. A health care professional can help you find the multivitamin that’s right for you. Pregnant and breastfeeding women need more calories. Include an extra 2 to 3 Food Guide Servings each day.
Here are two examples:
- Have fruit and yogurt for a snack, or
- Have an extra slice of toast at breakfast and an extra glass of milk at supper.
Men and Women Over 50
The need for vitamin D increases after the age of 50.
In addition to following Canada’s Food Guide, everyone over the age of 50 should take a daily vitamin D supplement of 10 µg (400 IU).