Nourish to Flourish: Helping Your Little Ones Thrive Through Food: March is Canadian Nutrition Month 2025

Nourish to Flourish: Helping Your Little Ones Thrive Through Food: March is Canadian Nutrition Month 2025

As parents of young children, you know how important it is to provide nutritious meals that fuel their growing bodies and minds. But food is more than just nourishment—it’s a powerful tool that shapes their health, social connections, and overall well-being. This year’s Canadian Nutrition Month theme, “Nourish to Flourish,” celebrates the transformative role of nutrition in our lives, emphasizing its impact on physical and mental health, the joy of shared meals, and the empowerment that comes from making informed food choices.

Here are five practical ways to embrace this theme and help your little ones flourish through food:

1. Prioritize Nutrient-Dense Foods for Growing Bodies

Young children have small stomachs but big nutrient needs! Focus on whole foods packed with vitamins, minerals, and protein to support brain development, strong bones, and a healthy immune system. Offer a variety of colorful fruits and vegetables, whole grains, and protein sources like eggs, fish, tofu, or beans. Keep snacks simple yet nourishing—think yogurt with berries or whole grain toast with nut butter.

2. Create Positive Mealtime Experiences

Mealtimes should be stress-free and enjoyable for everyone at the table. Encourage exploration by letting kids try new foods without pressure. Serve meals family-style to give them some control over what and how much they eat. A relaxed environment helps children build a healthy relationship with food, making them more likely to develop balanced eating habits over time.

3. Use Food to Foster Social Connections

Sharing meals together strengthens family bonds and teaches valuable social skills. Whenever possible, sit down as a family and engage in conversation without distractions like screens. Involve your little ones in meal prep—stirring ingredients, washing produce, or setting the table—to create meaningful food experiences and build confidence in the kitchen.

4. Empower Kids with Age-Appropriate Food Choices

From an early age, children can learn to listen to their hunger and fullness cues. Offer a range of nutritious options at each meal and let them decide what and how much to eat. This fosters independence and helps them develop lifelong healthy eating habits. Keep fresh fruits and veggies within their reach to encourage mindful snacking.

5. Engage with Your Community Through Food

Food is a powerful way to connect with others beyond the home. Visit local farmers’ markets, try recipes from different cultures, or get involved in community food programs. Teaching children about where their food comes from and how it’s prepared broadens their appreciation for diverse foods and reinforces the importance of making sustainable, nutritious choices.

Nourishment Beyond the Plate

Food is more than fuel—it’s a source of joy, connection, and well-being. By embracing the Nourish to Flourish philosophy, you’re not only supporting your child’s physical and mental health but also laying the foundation for a lifelong love of good food. This Nutrition Month, let’s celebrate the power of nutrition and the ways it helps our families and communities thrive!

Recipe of the Month: Ham & Cheese Sheet Pan Eggs

A make-ahead breakfast that is great for something nourishing, quick and easy! 

Ingredients:

• Non-stick Cooking Spray
• 12 Eggs
• 1/2 cup milk of choice
• 1 tsp Garlic Powder
• 1/2 tsp Onion Powder
• Sea Salt & Black Pepper (to taste)
• 6 ozs Cheddar Cheese (shredded, divided)
• 5 ozs Sliced Ham (diced)

Directions: 

1. Preheat the oven to 350°F (175°C) and generously spray a rimmed baking sheet with avocado oil.
2. Crack the eggs into a blender. Add the milk, garlic powder, onion powder, salt, pepper, and 3/4 of the cheese. Blend until smooth.
3. Pour onto the baking sheet. Add the diced ham all over and top with the remaining cheese.
4. Bake for 15 to 18 minutes or until the eggs are set. Let it cool for five minutes before cutting into squares. Serve and enjoy!