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Healthy living

Better Strength, Better Balance! Exercise Program

Frequently Asked Questions

Woman holding hand weights

Better Strength, Better Balance! is a fall prevention exercise and education program for people aged 65+. It is funded by Champlain Local Health Integration Network (LHIN) through Pinecrest-Queensway Community Health Centre, and is a collaborative effort between Ottawa Public Health and Parks, Recreation and Cultural Services.

This is a beginner level program for those wishing to improve their strength and balance. Strong muscles, strong bones and better balance will make you more mobile and less likely to fall.

You are strong enough to participate safely if you can do ALL of the following:

  • stand on one foot for 2 seconds
  • stand for 20 minutes (e.g. in a grocery line)
  • walk one block (100 metres or 325 feet) without becoming out of breath and needing to sit down
  • walk up 10 stairs

Better Strength, Better Balance! classes are unsuitable for people who are very active.

Participants attend class twice a week for 12 weeks.

  • Classes are progressive, becoming increasingly difficult over the 12 weeks.
  • Participants practice exercises at home and review the provided health information related to preventing falls.
  • A variety of simple equipment is used, including bean bags, cones, stretch bands, and balls.

The program is offered in the winter, spring and fall

  • January 9 to March 31, 2017
  • April 3 to June 23, 2017
  • September 18 to December 8, 2017

First time participants can register for the next available session at any time. Call Ottawa Public Health at 613-580-6744 (TTY: 613-580-9656).

Returning participants can register on or after these dates:

  • Winter 2017 registration begins November 14, 2016 starting at 8:30 am
  • Spring 2017 registration begins February 27, 2017 starting at 8:30 am​

To register or for more information please call Ottawa Public Health at 613-580-6744 (TTY: 613-580-9656).

Learn more about staying active as you age.

Download a poster [ PDF - 278.72 KB ] and help promote the Better Strength, Better Balance Exercise Program in your community!

NEW
Better Strength, Better Balance! fall prevention exercise and education program now on Rogers TV 22.

  • Monday to Friday at 2:30 pm
  • Saturday at 8:30 am

Dates and times subject to change. Check the Rogers 22 program schedule for airing dates and times.

Schedule

Central West East South

Central

Location

Address

Start
Date

Day and Time

OC Transpo
Bus Routes

Alexander Community Centre
Main Hall/Gym

960 Silver St, Ottawa

Jan 10

Tuesday and Thursday
9:30 to 10:30 a.m.

Registration Full

 176

Alexander Community Centre
Main Hall/Gym

960 Silver St, Ottawa Jan 10

Tuesday and Thursday
10:45 to 11:45 a.m.

Registration Full

176 

Routhier Community Centre
(This class is presented in French)

172 Guigues Ave, Ottawa Jan 11 Wednesday and Friday
1 to 2 pm 

Routhier Community Centre

172 Guigues Ave, Ottawa

Jan 11 Wednesday and Friday
2 to 3 pm

Fisher Heights Community Place 

 31 Sutton Place, Nepean Jan 11

Wednesday and Friday
1:15 to 2:15 p.m.

Registration Full

118 

Fisher Heights Community Place

 31 Sutton Place, Nepean Jan 11

Wednesday and Friday
2:30 to 3:30 p.m.
Registration Full​

118 

McNabb Community Centre 
Fitness Studio

180 Percy St., Ottawa

Jan 9

Monday and Wednesday
11:30 to 12:30 p.m.

Registration Full

14, 85 

McNabb Community Centre 
Fitness Studio

180 Percy St., Ottawa

Jan 9

Monday and Wednesday
12:30 to 1:30 pm

 Registration Full

 

Richelieu-Vanier Community Centre
Workshop 5 
(This class is presented in French)

300 Des Pères-Blancs, Ottawa

Jan 10

Tuesday and Thursday
1 to 2 p.m.

Registration Full

 5

Richelieu-Vanier Community Centre
Workshop 5

300 Des Pères-Blancs, Ottawa

Jan 10

Tuesday and Thursday
2 to 3 p.m.

Registration Full

 5

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West

Location

Address

Start
Date

Day and Time

OCTranspo
Bus Routes

West Carleton Community Complex
Roly Armitage Hall

5670 Carp Rd, Kinburn

Jan 10

Tuesday and Thursday
9:15 to 10:15 a.m.

 

Kanata Recreation Complex, Program Room

100 Charlie Rogers Pl, Kanata

Jan 10

Tuesday and Thursday
9 to 10 a.m.

Registration Full

118

Kanata Recreation Complex, Program Room

100 Charlie Rogers Pl, Kanata

Jan 10

Tuesday and Thursday
10 to 11 a.m.

Registration Full

118

Michele Heights Community Centre, Gym

2955 Michele Dr, Ottawa

Jan 10

Tuesday and Thursday
9 to 10 a.m.

Registration Full

85, 2, 97, 172

Michele Heights Community Centre, Gym

2955 Michele Dr, Ottawa

Jan 10

Tuesday and Thursday
10:15 to 11:15 a.m.

Registration Full

85, 2, 97, 172

Goulbourn Town Hall

2135 Huntley Rd, Stittsville

Jan 9

Monday and Wednesday
11 a.m. to noon

Registration Full

 

Richmond Arena, Upstairs

6095 Perth St., Richmond

Jan 9

Monday and Wednesday
1 to 2 p.m.

Registration Full

 

Richmond Arena, Upstairs

6095 Perth St., Richmond

Jan 9

Monday and Wednesday
2 to 3 p.m.

Registration Full

 

Carp Memorial Hall

3739 Carp Road

Jan 10

Tuesday and Thursday
12:30 to 1:30 p.m.

Registration Full

 

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East

Location

Address

Start
Date

Day and Time

OCTranspo
Bus Routes

Blackburn Hamlet Community Hall

190 Glen Park Dr, Gloucester

Jan 9 

Monday and Friday
2:20 to 3:20 p.m.

Registration Full

94, 128

Blackburn Hamlet Community Hall

190 Glen Park Dr, Gloucester

Jan 9

Monday and Friday
3:30 to 4:30 p.m.

Registration Full

94, 128

Pat Clark Community Centre

(formerly Cyrville Community Centre)  

4355 Halmont Dr, Ottawa

Jan 9

Monday and Wednesday
10 to 11 a.m.

Registration Full

127, 129

Pat Clark Community Centre

(formerly Cyrville Community Centre)  

4355 Halmont Dr, Ottawa

Jan 9

Monday and Wednesday
11 a.m. to noon

Registration Full

127, 129

Dempsey Community Centre, Room 1

1895 Russell Rd, Ottawa

Jan 9

Monday and Wednesday
9:30 to 10:30 a.m.

Registration Full

86

Fred Barrett Arena, Hall

3280 Leitrim Rd, Gloucester

Jan 9

Monday and Wednesday
1:15 to 2:15 p.m.

Registration Full

144

Navan Memorial Community Centre, Hall 

1295 Colonial Dr, Navan

Jan 9

Monday: 12 to 1 p.m.
Thursday: 11 a.m. to noon

Registration Full

 

R.J. Kennedy Memorial Community Centre,
Hall A & B 

1115 Dunning Rd, Cumberland

Jan 9

Monday and Friday
9:30 to 10:30 a.m.

Registration Full

 

South Fallingbrook Community Centre Hall A
(This class is presented in French)

998 Valin St, Orleans

Jan 9

Monday and Friday
9:30 to 10:30 a.m.

Registration Full

94, 122

South Fallingbrook Community Centre
Hall A

998 Valin St, Orleans

Jan 9

Monday and Friday
10:30 to 11:30 a.m.

Registration Full

94, 122

Queenswood Heights Community Centre

1485 Duford Dr, Orleans

Jan 10

Tuesday and Friday
10:30 a.m. to 11:30 a.m.

Registration Full

 

Queenswood Heights Community Centre
(This class is presented in French)

1485 Duford Dr, Orleans

Jan 10

Tuesday and Friday
11:30 to 12:30 p.m.

Registration Full

 

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South

Location

Address

Start
Date

Day and Time

OCTranspo
Bus Routes

Albion Heatherington Community Centre, Gym

1560 Heatherington Rd, Ottawa

Jan 10  

Tuesday and Thursday
10:15 to 11:15 a.m.

Registration Full

8, 41 Express

Chapman Mills Community Building, Main Hall

424 Chapman Mills Dr, Ottawa

Jan 9

Monday and Thursday
12:45 to 1:45 p.m.

Registration Full

99

Chapman Mills Community Building, Main Hall

424 Chapman Mills Dr, Ottawa

Jan 9

Monday and Thursday
2 to 3 p.m.

Registration Full

99

Greely Community Centre, Hall B

1448 Meadow Dr, Greely

Jan 10

Tuesday and Thursday
2 to 3 p.m.

 

Rideauview Community Centre

4310 Shoreline Dr, Gloucester

Jan 10

Tuesday and Thursday
12:30 to 1:30 p.m.

Registration Full

99

Rideauview Community Centre

4310 Shoreline Dr, Gloucester

Jan 10

Tuesday and Thursday
1:30 to 2:30 p.m.

99

Sawmill Creek Pool and Community Centre

3380 D'Aoust Ave, Gloucester

Jan 10

Tuesday and Thursday
1 to 2 p.m.

Registration Full

40

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Frequently Asked Questions

Who should register?

Attendance requirement

Age requirement

Registration process

Program locations and transportation

Other physical activity options 

Who should register?

Better Strength, Better Balance! is available to older adults aged 65+. It is not appropriate for people who are extremely active, or for those who have a hard time walking or standing for long periods.  

How do I know if I am strong enough to participate safely?

You are likely strong enough if you can do ALL of the following:

  • stand on one foot for 2 seconds
  • stand for 20 minutes (e.g. in a grocery line)
  • walk one block (100 metres or 325 feet) without becoming out of breath and needing to sit down
  • walk up 10 stairs

I use a cane and occasionally use a walker. Can I register?

Call Ottawa Public Health to discuss your situation. You might not be strong enough to participate.

I rely on a walker/scooter/wheelchair most of the time to get around. Can I join the class?

It is not safe for you to participate in this program. Call Ottawa Public Health to find out about other programs that will better meet your needs.

I am very active, have always participated in sports, and regularly go to the gym. Will this class be too easy for me?

Yes. You will likely find that this class is not challenging enough. If you have problems with your balance, however, you should consider registering.

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Attendance requirement

Why am I encouraged to attend at least 80% of the classes?

This is a progressive class to increase your strength and balance. Regular attendance will allow you to achieve the health benefits, and reduce your chance of falling. It is recommended that older adults participate in 150 minutes of aerobic physical activity every week, in addition to strength and balance activities.

Commitment is also important because this program is offered with limited public funds and there is a cancellation list for those who would like the opportunity to join.

I am going on holiday for three weeks. Can I still register?

As the classes are progressive, missing a block of time is not recommended. Consider joining the next session. The program is offered in the winter, spring and fall. 

I may be missing a class (or a few classes) because I am sick or have an appointment. Who do I call?

You do not need to call anyone if you are missing a class.

I am no longer able to participate in the program. Who do I call?

Call Ottawa Public Health to withdraw from the program.  

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Age requirement

I am under 65 years old. Can I register?

This program is for adults 65 years or older the day the course begins.  

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Registration process

What number do I call to register?

Call Ottawa Public Health at 613-580-6744.

Can I just show up and attend these classes, since there is no charge?

No. You must register to attend. Please do not show up for class unless you are registered. This is not a drop-in program. 

Can I register online for this program?

Online registration is not available for this program. The only way to register is by calling Ottawa Public Health.

I have taken this program before and want to take it again. Can I?

Yes, if you still need it. This is an entry level program. As your strength and balance improves, you are encouraged to eventually progress to other exercise programs for older adults, which will benefit you.

Please see the section “Other Physical Activity Options

I called and left a message with Ottawa Public Health after registration opened. Am I registered?

No. Someone will call you back within two or three business days to register you. This program is very popular, and phone lines are very busy during the first week of registration. If you leave a message, you will hear back from Ottawa Public Health. Please do not leave more than one message.

Should I visit my doctor before I go to my first class?

Complete the Physical Activity Readiness Questionnaire (PAR Q+). This self-assessment will direct you to your doctor if needed. The PAR Q+ is also mailed to you with your registration confirmation. There is no need to bring your completed PAR Q+ form to class.

What do I need to bring to class?

Bring a water bottle. Wear comfortable, loose clothing and non-marking soled running shoes.  

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Program locations and transportation

Why is there no class near where I live?

This program has limited funding. Classes are located throughout the city, but unfortunately they are not available in every neighbourhood.

I have registered for a class, but do not know how to get there. Can you help? 

Most program locations are accessible by OC Transpo. Ottawa Public Health can tell you which bus stops closest to your class. If you require more detailed information about bus routes, call OC Transpo at Access OC Hotline at 613-842-3625 (TTY: 613-741-5280) or plan your trip using the OC Transpo Travel Planner.  

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Other physical activity options

What are some other exercise programs for older adults in Ottawa?

There are many opportunities to be physically active in your neighbourhood. Programs are offered through the City of Ottawa, community centres and fitness centres.

For those who qualify, fee subsidies are available for some programs offered through the City of Ottawa.

If you are not strong enough to participate in the Better Strength, Better Balance! program, please call  Ottawa Public Health at 613-580-6744 or visit the Champlain Healthline website to explore safer options. 

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Food safety

The goal of Ottawa Public Health’s food safety program is to reduce the incidence of food poisoning in Ottawa by:

Ottawa Public Health is a proud member of the Canadian Partnership for Consumer Food Safety Education. If you have any questions, please call Ottawa Public Health at 613-580-6744.

Food poisoning

"Food poisoning" is a general term used to describe a food-borne illness that usually results from eating food or drinking water contaminated by disease-causing bacteria (germs) or their toxins (poisons).

What are the signs and symptoms of food poisoning?

Typical symptoms of food poisoning are:

  • Nausea
  • Diarrhea
  • Vomiting
  • Stomach cramps

These symptoms may accompany fever, chills, loss of appetite, or headache.

Often people describe these symptoms as the "stomach flu." If you suffer from mild or severe symptoms, consult your physician and notify Ottawa Public Health at 613-580-6744.

Keeping foods safe

Kill or reduce the number of food poisoning bacteria in foods we prepare by:

Cleaning

Wash your hands especially after sneezing, smoking, coughing, using the washroom, touching pets, changing diapers, or touching raw meats or eggs. Wash them for at least 15 seconds with soap.

Remember that unwashed utensils, cutting boards, and hands can transfer bacteria from raw to cooked foods. A mixture of household bleach and water (approximately one capful of bleach to one cup of water) is a handy sanitizing solution.

Wash all vegetables and fruits, including those that you peel or cut, like melons, oranges and cucumbers.

 

Cooking

Never use leftover marinade for basting or as a sauce unless you boil it first

Chicken and turkey

Turkey or chicken and dressing should be cooked separately. Whole cooked turkey or chicken should register an internal temperature of 82°C (180F) on a cooking thermometer for 15 seconds. Cook pieces/leftovers of turkey or chicken to an internal temperature of 74°C (165F) on a cooking thermometer for 15 seconds.

Fish

Fish must be cooked and register an internal temperature of 70°C (158F) on a cooking thermometer for 15 seconds.

Pork

Pork products, including ham and pork tourtiere must be cooked and register an internal temperature of 71°C (160F) on a cooking thermometer for 15 seconds.

Ground beef or hamburger meat

All ground beef must be thoroughly cooked to minimum internal temperature of 71°C. Do not rely on the colour of the meat or juices to determine if your hamburger is cooked. The only way you will know if your burger has reached the proper temperature is to use a probe thermometer. It must be placed into the thickest part of the meat. Never eat a hamburger that is pink in the middle.

Chilling

Meats, eggs and dairy products should be kept at a maximum of 4°C (40 F). Keep cold foods cold – place an ice pack or a frozen drink in your lunch bag to ensure that food is kept cold until lunchtime.

Defrosting

Thaw foods in the refrigerator. Turkey or chicken should be thawed in the refrigerator and never at room temperature.

Separating

Double bag raw meat, when storing it in the bottom of your refrigerator or when bringing it home from the grocery store. Drippings from meat can contaminate other foods with food poisoning bacteria.

When barbequing, always use separate plates and utensils for the raw hamburgers and the cooked hamburgers.

Pasteurized milk and juices

Unpasteurized milk and juices can carry a number of disease-causing bacteria, so it’s recommended to only drink pasteurized products.

Raw egg products

Foods like eggnog, hollandaise sauce and Caesar salad dressing may contain raw eggs. Ottawa Public Health strongly recommends preparing these products fresh every day and using pasteurized eggs in these products.

Safe drinking water supply

Untreated water can carry a number of disease-causing bacteria. If access to safe drinking water is unavailable, be sure to bring it to a rolling boil for at least one minute before consumption.

What to do if you have a power blackout

Avoid opening the refrigerator door to keep its contents cold. Food in most freezers should remain frozen for 24 to 48 hours without power. If perishable food thaws in the freezer, it can be used safely as long as it stays cold. It is best to cook it within a day. Don't eat thawed, warm meat. In the winter, you can store all perishable food outside in protective containers in the snow.

Caregiver Guide

Ottawa Public Health (OPH) adapted the Caregiver Compass with permission from Saint Elizabeth to create the Ottawa Public Health Caregiver Guide. Saint Elizabeth is an agency that has been caring for individuals and families in their homes for over a century.

Learn More

Baby Formula

If you have made the informed decision to give your baby formula please see the information below on how to safely prepare, store and provide formula.

Tips for feeding infant formula 
Types of formula
How to sterilize equipment
Making and storing formula
How to feed your baby with a bottle
Guide to amount of infant formula to prepare daily

Tips for feeding formula

  • Give your baby only iron fortified formula 
  • Speak with your baby’s health care provider before changing infant formula
  • Do not put your baby to bed with a bottle
  • Watch for feeding cues and signs that your baby is full
  • Read the labels carefully and check the expiry date on all formula packages. Make sure cans are clean and have no dents.
  • If your baby is not breastfed, iron-fortified infant formula is the only food that should be given for the first 6 months. It should be used until your baby is 9 to 12 months old and able to eat a variety of food.
  • Every baby needs a different amount of infant formula. Your baby may drink a little more or less than other babies.
  • Never replace formula with 1%, 2%, skim milk, coffee whitener, condensed evaporated milk, or soy or rice beverages

Tips for feeding infant formula [ PDF - 48 KB ]

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Types of Formula 

There are three types of formula that offer proper nutrition for your baby and meet Health Canada standards.

Infant formula typeCostMixing directions/How To prepareStorage

Liquid Concentrate

More expensive than powdered

Follow exact instructions for mixing as listed on the product. For infants up to 4 months of age it is important to mix formula with water that has been boiled.

*Sterile product when unopened. After opening, cover the can tightly with a lid and refrigerate. Read the labels for specific storage instructions.

Ready to feed

Most costly and convenient

Does not require any mixing or water

*Sterile product when unopened. After opening, twist the cap back on and refrigerate. Read the label for specific storage instructions.

Powdered

Important information for babies with specific health conditions. Please see below. **

Least expensive

Follow exact instructions for mixing as listed on the product.  Always mix formula with water that has been boiled. Prepared formula should be given or stored right after it has cooled.

Not a *sterile product. After opening, cover the can with the lid. Store in a cool, dark place for no more than 30 days.

*Sterile: A product that does not contain harmful bacteria and does not pose a risk of infection.
**Powdered infant formula may contain bacteria. It is safer to use a sterile liquid infant formula to feed premature and low birth weight infants under two months of age and babies with weakened immune systems. If you are using powdered infant formula water should be boiled for 2 minutes and cooled to no less than 70 C (takes about 30 minutes) before mixing as per the packaging instructions. The prepared formula should be given immediately after it has cooled to the right temperature.

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How to sterilize equipment

Follow these steps to keep your baby safe. Sterilize equipment until your baby is at least 4 months old.
Electric kettles and dishwashers do not sterilize equipment.

What you need

A large pot with lid, bottle brush and nipple brush, tongs, knife, fork, can opener, glass measuring cup, glass bottles (if possible), nipples, caps, rims, mixing jugs and any other equipment.

If using a disposable system

Bottle holders, rims, caps, nipples and a roll of disposable liners. Throw out liners after one use. Throw out nipples when they become soft and sticky. *Note: If using disposable bottles sterilize only the nipples.

Steps

  • Wash hands and counter with soap and water
  • Wash all items in warm, soapy water
  • Make sure holes in nipples are not clogged
  • Rinse well
  • Put clean items in a pot and fill pot with water
  • Boil for 2 minutes and keep pot covered until items are needed
  • Remove items with tongs and set on a clean paper towel

How to sterilize equipment [PDF 68 KB]

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Making and storing formula

Each type of formula is made differently. Follow exact instructions listed on the product.

Mixing your baby's formula

  • Unsoftened tap water, bottled water and well water can be used to mix your baby's formula. However, none of these types of water are sterile.
  • Well water should be tested at least twice a year for bacteria and nitrates. For more information about well water testing or contact Ottawa Public Health at 613-580-6744 ext. 23806.
  • Do not use mineral water, distilled water, carbonated water or softened tap water for formula preparation.
  • Boil any kind of water for 2 minutes for babies until they are 4 months old. Use a pot on the stove or an electric kettle to sterilize water.
  • Boiled water can be stored in a covered sterile container for up to 3 days in the fridge or for 24 hours at room temperature.
  • If travelling, boil water at home and measure the correct amount of cooled boiled water into a sterilized container. If you are unsure about the safety of the water where you will be visiting ask your health care provider

How to prepare infant formula

For healthy-term infants

  1. Wash hands and counter with soap and water
  2. Run cold water for at least 2 minutes (use approved filter if you have lead pipes), boil water for 2 minutes and let it cool and use within 30 minutes
  3. Have sterilized equipment ready on a clean paper towel
  4. Read the label carefully, it will tell you how much formula and water to use. It could harm your baby if you add too little or too much water
  5. Wash top of can with warm water
  6. Pour boiled water into empty glass measuring cup
  7. Prepare formula – powdered, liquid or ready-to-feed
  8. Pour amount of infant formula for one feeding into each bottle (use glass if possible)
  9. Pick up nipples, rims and caps with sterile tongs and put on bottles and then tighten with your hands
  10. Shake bottle well
  11. Cool bottle under cold running water
  12. Put bottles in refrigerator and use within 24 hours
Powdered infant formula

Fill scoop from can with powder and level with knife. Add the required number of scoops of powder to the boiled water and mix until no lumps of powder are left. Cover can with plastic lid and store in cool, dry place. Use within 1 month.
How to prepare powdered infant formula [PDF 62 KB]

Liquid formula

Add an equal amount of liquid concentrate formula to the boiled water. Be sure to measure carefully. Stir well with sterile fork. Tightly cover open can and put in refrigerator. Use within 48 hours.
How to prepare liquid concentrate infant formula
 [PDF 65 KB]

Ready-to-feed infant formula

Shake can. Open with sterile can opener. Pour amount of infant formula for one feeding into each bottle (use glass if possible). DO NOT ADD WATER. Tightly cover open can and put in refrigerator. Use within 48 hours.
How to prepare ready-to-feed infant formula [PDF 46 KB]

Storing formula

  • Throw away any leftover formula at the end of each feeding
  • Do not freeze any type of formula. Freezing changes the fat content in infant formula.
  • If travelling for more than 30 minutes store bottles with an ice pack in a cooler or thermal lunch bag. Store formula in a refrigerator when you reach your destination.
  • Formula should be used within 24 hours from the time it was made, as long as it is kept in the refrigerator

How to warm your baby's bottle

Place the bottle of formula in warm water for 15 minutes. Shake the bottle to heat evenly. Check the temperature by putting a few drops on your wrist. Never microwave your baby's bottle. This creates “hotspots” that may burn your baby's mouth

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How to feed your baby with a bottle

  1. Watch your baby for early feeding cues
  2. Wait for baby to open her mouth
  3. Tip bottle slightly so there is no air in the nipple
  4. Always hold your baby close in an upright position, hold baby skin-to-skin as often as possible 
  5. Watch your baby swallow and allow baby to rest (babies often need a break and you should allow them)
  6. Burp your baby as needed
  7. Stop feeding when your baby shows signs of being full
  8. Keep your baby upright for at least 30 minutes after feeding
  9. Throw away what your baby does not want to drink within 2 hours

How to feed your baby with a bottle [PDF 68 KB]

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Guide to amount of infant formula to prepare daily

The amount of formula to feed is different for every baby. Follow the signs that tell you when your baby is full or hungry.

Age

Approximate amount of formula in each bottle in ounces and millilitres

Approximate number of feedings per day

Approximate amount of formula per day in ounces and millilitres

Birth

½ to 2 oz or 15 to 59 ml

6 to 10

14 to 22 oz or 410 to 650 ml

2 weeks

2 to 4 oz or 59 to 118 ml

6 to 10

16 to 26 oz or 470 to 770 ml

1 month

2 to 4 oz or 59 to 118 ml

6 to 8

17 to 29 oz or 500 to 860 ml

2 months

2 to 4 oz or 59 to 118 ml

5 to 7

22 to 35 oz or 650 to 1030 ml

3 months

5 to 6 oz or 148 to 177 ml

5 to 7

24 to 39 oz or 710 to 1150 ml

4 months

5 to 6 oz or 148 to 177 ml

5 to 7

20 to 37 oz or 590 to 1090 ml

5 months

5 to 6 oz or 148 to 177 ml

5 to 7

22 to 39 oz or 650 to 1150 ml

6 months

6 to 8 oz or 177 to 237 ml

4 to 5

17 to 35 oz or 500 to 1030 ml

7 months

6 to 8 oz or 177 to 237 ml

4 to 5

16 to 35 oz or 470 to 1030 ml

8 months

6 to 8 oz or 177 to 237 ml

4 to 5

17 to 37 oz or 500 to 1090 ml

9 months

6 to 8 oz or 177 to 237 ml

3 to 4

10 to 30 oz or 300 to 890 ml

10 months

6 to 8 oz or 177 to 237 ml

3 to 4

10 to 31 oz or 300 to 920 ml

11 months

6 to 8 oz or 177 to 237 ml

3 to 4

11 to 33 oz or 330 to 980 ml

12 months

6 to 8 oz or 177 to 237 ml

0 to 3

0 to 21 oz or 0 to 620 ml

Note: This table is a guide for the approximate amount of infant formula to prepare. The infant's appetite should be the guide for how much infant formula to offer. Adapted from Manual of Clinical Dietetics 2000, Institute of Medicine 2005, and World Health Organization 2004/2006.
For information on infant formula recalls please visit the Canadian Food Inspection Agency website.

For more information

For more information, contact the Ottawa Public Health Information Line at 613-580-6744 or to speak to a Registered Dietician call Eatright Ontario toll free at 1-877-510-5102.