Parent Hub: Grow Well SG - Eating Healthy

EATING HEALTHY

Busy schedules and picky eaters can make healthy eating feel like a challenge, but it doesn't have to be. Small everyday moments, like cooking together or getting creative with plating food, can turn mealtimes into something your child actually looks forward to.

Little ones aged 3 to 6 can aim for 1 serving each of fruit and vegetables a day, while kids 7 and up can work towards 2 servings of each.

Small Steps, Big Difference

ACTIVITIES FOR THE FAMILY

Try these quick and easy recipes, with fun activities at each step. Make cooking together an adventure that'll get your kids excited about trying new food.

ONE POT LASAGNA SOUP

The easiest toss-and-cook pasta recipe that takes the hassle out of making lasagna. Packed with rich tomato flavour, pasta, carrots, minced chicken and a few kitchen staples come together to make weekday dinners fast, easy and delicious!​

  1. Can your child spot and name every veggie before it goes into the pot?
  2. Challenge your child to keep count. How many ingredients make it into the pot by the end?
  3. Get your child involved by helping to wash the veggies, stir the soup or finish things off with a sprinkle of cheese!
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CREAMY TOFU UDON

Get the protein your family needs with a rich, creamy tofu sauce that can trick the kiddos into thinking it's cheese. Made with easy kitchen staples, this comforting dish comes together in less than 10 minutes!

  1. Can your child guess what happens when the tofu gets blended? Watch it transform into a creamy sauce together!
  2. Hand over the creative control. Let your child design their dream noodle bowl, one ingredient at a time.
  3. Every great dish deserves a great name. What will your child call their creation today?
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ONE POT PUMPKIN MUSHROOM RICE

Pumpkin takes centre stage in this easy one-pot dish, paired with savoury mushrooms for a naturally sweet, creamy and flavourful meal the whole family can enjoy.

  1. Turn grocery shopping into a colour hunt! Give your child a few colours from the ingredients list and see if they can spot the right foods in the supermarket.
  2. Challenge your child to become the family's Food Detective and uncover one fun fact about an ingredient before mealtime.
  3. Let your child be the food artist. What fun face or pattern can they create while plating their dish?
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ONE POT CHICKEN OYAKODON

Enjoy a taste of Japan with this easy one-pot Oyakodon. Made with everyday ingredients, this savoury and comforting dish is perfect for busy weekdays.

  1. Put your child in charge of the checklist. Can they keep up and tick off every ingredient before the pot is full?
  2. Time for the grand finale! Let your child add a handful of spring onions and give the dish its finishing flourish.
  3. Calling all junior food critics! Ask your child to score the dish on taste, colour and presentation. Will it earn a perfect 10/10?
DOWNLOAD RECIPE

RECIPES

Explore more healthy recipes and discover simple, delicious meals that make it easier for the whole family to eat well that make it easier for the whole family to eat together.

My Healthy Plate infographic showing 1/2 fruit and vegetables, 1/4 wholegrains, and 1/4 protein.

By introducing a healthy and balanced diet to your child, you’re not just nourishing their bodies — you’re also laying the foundation for lifelong healthy eating habits.

INTERESTING INSIGHTS

GUIDE THEIR FUTURE WITH HEALTHY CHOICES

Our children are fast learners. The eating habits they pick up early can shape their health as they grow, which is why the small choices you make together today can have a lasting impact.

Regularly eating unhealthy food can quietly take a toll on the body, raising the risk of health conditions such as high blood pressure, high cholesterol and type 2 diabetes over time.

BENEFITS OF EATING WELL

Good food does more than just fill tummies. It helps your child grow strong, focus better, and feel their best every day. And the habits they build now, like enjoying a colourful plate of veggies or trying new foods, are ones they're likely to carry for life.

SUPPORT BRAIN DEVELOPMENT AND IMPROVE BRAIN FUNCTION

Illustration of graduation cap with a tassle.

Children who have healthy diets tend to perform better academically

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Consuming nutritious foods regularly can boost performance and development

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Helps our children focus and concentrate better in school

EXPLORE OTHER TOPICS

Child playing actively at home with a family member.

STAYING ACTIVE

Exercise doesn’t have to feel like exercise. Turn everyday moments into active fun with your child. Race to the lift, make a game out of chores or dance around the living room. Even 10 minutes of moving together can get their energy (and smiles!) going.​

TRY A 10-MIN ACTIVITY
Parent and child enjoying time together beside a computer.

HEALTHY SCREEN HABITS

While screens are part of modern life, spending time with family through shared meals, fun outings and heartfelt chats creates life’s most meaningful moments. The aim is not to cut tech out, but to make space for deeper connection and bonding.

TRY A 10-MIN ACTIVITY
Child smiling while spending time with a family member at home.

BETTER SLEEP

Winding down together at night can be the most comforting part of the day. Simple routines like reading, dimming the lights or snuggling up to chat bring rest and connection – helping everyone sleep better and start each day feeling our best.

Try a 10-min wind-down
Family spending quality time and bonding together.

FAMILY BONDING

As children grow, having a strong bond with family helps them feel safe and supported. From chatting over meals to walking to school together, simple everyday moments can help children open up, build trust and strengthen family connections.

TRY A 10-MIN ACTIVITY
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