Programs and Resources

Food Skills Factsheets

A Guide to Choosing Grains [PDF 636]

  • Tips for choosing healthy grains

A Guide to Eating Fish for Women, Children and Families  [PDF 51 KB]

  • Is fish good for me? Are there risks to eating fish?

A Taste of Your Local Market - Put a spin on spinach and squash [PDF 1.1 MB]

  • Get the most out of local fresh spinach and squash

Cooking with Herbs and Spices [PDF 809 KB]

  • Herbs and spices add flavour and variety to food

Everybody's Food Budget 

  • This resource will help you learn the basics about food selection, purchasing, storage and preparation

Feeding Your Baby [PDF 8.27 MB]

  • What you need to know about starting solids

Food Skills Questionnaire [PDF 215 KB]

  • Food skills are necessary for people who provide and prepare nutritious meals for themselves and their households

Healthy Food Choices at Meetings [PDF 458 KB]

  • 5 guidelines for healthier food options at meetings

Healthy Food Choices: Buying Groceries on a Budget [PDF 655 KB]

  • Tips for filling your grocery cart with healthy, money-smart choices

Ingredient Substitutions [PDF 232 KB]

  • If you are missing an ingredient, you may have something in your kitchen that you can use instead

Kitchen Safety Tips [PDF 216 KB]

  • Be safe in the kitchen by following these easy tips

Knife Handling and Safety [PDF 219 KB]

  • Knives are useful tools for preparing food, but they can also be dangerous

Liquid Candy [PDF 230 KB]

  • Amount of sugar in pop in a variety of sizes

Loving Your Leftovers [PDF 250 KB]

  • Leftovers save money and time and also helps reduce food waste

Microwave Cooking [PDF 258 KB]

  • Leftovers save money and time and also helps reduce food waste

Mission Healthy Bones! [PDF 291 KB]

  • List of good sources of calcium and vitamin D for strong bones and teeth

Power of Pulses [PDF 1.9 MB]

  • Pulses are nutritional powerhouses that taste great, are low in cost, and are good for the environment

Sugar Shocker [PDF 146 KB]

  • List of common drinks and the amount of added sugar per drink

Tip for Choosing Recipes that Inspire Healthy Eating [PDF 115 KB]

  • Help make better recipes choices a little easier

Try Legumes, You'll Love Them [PDF 228 KB]

  • Legumes are the family of dry peas, dry beans and lentils


Big Batch Vegetarian Chili [PDF 128 KB]

  • This recipe freezes well! Makes about 16 cups (4 litres)

Black Bean and Corn Salad [PDF 173 KB]

  • Vegetarians and those who want to cut down on the amount of meat can eat more meat alternatives, like legumes

Crisp and Spicy Baked Fries [PDF 53 KB]

  • Make your own signature fries by experimenting with a variety of spices

Fruity Flax Smoothies [PDF 59 KB]

  • A quick and tasty smoothie with a nutty fruity flavour. Makes 2 large glasses

Healthy Salad Dressing [PDF 48 KB]

  • Add dressing to your favourite salad. A typical serving size is 1 tablespoon or 15 ml. 

More recipes by Ottawa Public Health:

More recipes by Dietitians of Canada:

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