Parent Hub: Grow Well SG - Human Interest Stories

Mr Oon, a father of two daughters aged 8 and 13, has found the Child Health Plan (CHP) helpful in building healthier family habits. Since adopting its recommendations, the family has become more intentional in building healthy routines, with a strong focus on physical activity and sleep.

The family now prioritises regular physical activity by scheduling activities like cycling or mini tennis between school and dinner time. This has strengthened their family bonds and made quality time together a deliberate practice.

Healthy sleep routines remain their biggest hurdle. Getting the children to bed early is difficult as the children naturally resist early bedtimes. Mr and Mrs Oon’s own late working hours can also affect dinner timing and evening routines, making it harder to maintain consistent sleep schedules and leading to a cycle of late nights and difficult mornings. They are gradually working to adjust their bedtime schedule.

The CHP has reinforced the family’s existing healthy habits while highlighting areas for improvement. It has also encouraged the family to make small lifestyle adjustments, such as reducing screen time during meals with dinner conversations that help to strengthen family connection.

Mr Oon views building healthy habits as a gradual process, and the CHP provides helpful motivation, especially for parents whose work commitments pose a challenge.

He recognises that building healthy habits is an ongoing journey and the CHP provides timely nudges for maintaining them as a family. He also believes the CHP could particularly benefit families where the parents need help with modelling healthy behaviours, especially when it comes to nutrition and physical activity.

For Julizza, maintaining physical activity and emotional well-being is a priority. As such, she and her son, Zaydan, spend weekends doing activities like skipping rope and playing ball games, which allow them to bond while staying active. The Child Health Plan (CHP) complemented their routine by providing weekly activity suggestions that added variety and inspiration. One significant change is how Zaydan’s siblings now join in, turning the sessions into shared family time. Being active together not only keeps her children moving, but also brings the family closer.

The CHP also raised the family's dietary awareness. They now reduce fried foods like nuggets and limit sweet drinks to weekends. Though these changes seem subtle, Julizza describes the CHP as a valuable reminder that encourages gradual, manageable adjustments that become natural habits over time.

As her children enjoy variety, she admits that keeping healthy meals interesting can be challenging. Finding new, nutritious recipes takes time, especially with busy schedules.

What initially felt disruptive has transformed into a positive influence over time. In fact, thanks to the CHP, now the family is even inspired to enrol their children in swimming classes.

Julizza advises other parents: "Give it a try. It might feel like a barrier at first, but just take the first step." She emphasises that beginning is often the hardest part; small changes naturally build momentum towards healthier living.

The Kuah family had long embraced a healthy lifestyle. Their routine included adequate sleep, screen-free time before bed and during meals, balanced diets with fruits and vegetables, and regular physical activities such as running and cycling.

However, with both parents working full-time, sustaining these habits became more challenging as their son, Isaac, entered Primary 1. They discovered that Isaac’s increased exposure to snacks and peer influence started to shape less healthy preferences.

The Child Health Plan (CHP) helped reinforce the family’s commitment to healthy living during this transition. Its structured approach kept them focused on maintaining key habits such as sleep, nutrition, and physical activity while strengthening their bond.

The family values limiting screen time and setting appropriate boundaries. They choose conversation over mobile devices during public transport journeys, with both parents modelling this behaviour.

For now, the CHP provides Isaac with meaningful external encouragement beyond parental praise. Today, Isaac actively initiates outdoor play, often inviting Mr Kuah for football or badminton. In fact, Isaac’s enthusiasm for physical activity extends to the entire family, including his grandparents, creating a positive impact on the family’s overall health and well-being.

Mr Kuah stresses the importance of establishing healthy habits early, especially around screen use, and encourages other parents to integrate the CHP into daily routines, noting its simplicity and flexibility.

Ms Reddy Anitha describes her experience with the Child Health Plan (CHP) as positive and meaningful, viewing it as a valuable guide for parents seeking to develop healthier habits alongside their children.

She found the weekly suggestions straightforward to implement, complementing her family's existing routines whilst serving as a gentle reminder about screen time management and nutrition. She actively supported her daughter's healthy eating habits by ensuring fruit consumption both in school and at home. Their home-cooked meals have become more nutritious, incorporating healthier recipes.

Ms Anitha has observed improved discipline, consistency and awareness in her daughter, who now even encourages her friends to make healthy choices. One ongoing challenge is expanding her daughter's fruit preferences. Ms Anitha addresses this gradually, offering smaller portions and explaining the long-term health benefits through simple examples.

Physical activity was already a strong part of their family routine with weekend cycling trips to the beach, playground visits, and indoor games such as Twister. Her daughter's dance classes further provide exercise and social interaction opportunities. The CHP has since enhanced their routine by introducing additional activity ideas.

To other parents, Ms Anitha advises: "Take the first step. You don't need to make big changes overnight — just try. The CHP is a helpful reminder, especially when life gets busy. It keeps our focus on what really matters — our child's health."

For Mr Goh Yong Teck, father of three, parenting is about setting examples rather than enforcing strict rules. Together with his wife, he takes a practical, values-based approach to the Child Health Plan’s (CHP) four pillars — physical activity, nutrition, sleep, and screen use.

Since young, his children have been attending Aikido and swimming classes weekly, and over time, these active routines have become what he describes as being “in their DNA”.

While physical activity fits naturally into their routine, Mr Goh identifies nutrition as their biggest challenge. With both parents working, preparing healthy meals consistently isn’t always easy. Still, they’ve established simple boundaries that work for their family — limiting fast food to once a week, drinking water regularly throughout the day and encouraging balanced eating.

Sleep plays an equally important role in the Goh household. The family maintains a consistent 10 p.m. bedtime, with his wife helping the children wind down — a rhythm that is in line with the CHP’s recommendations for adequate, quality rest. This is essential for physical growth and emotional balance. This nightly routine helps the family start each day refreshed and ready to take on school, work, and play.

Mr Goh’s parenting philosophy centres on mental well-being, emotional development, and strong family values, with integrity and the belief that family always comes first. He and his wife believe that children learn best through connection, not correction. Through open conversations and small daily moments, they guide their children with presence and patience rather than control. This approach focuses on progress over perfection and on building internal motivation instead of enforcing external control.

To parents juggling work and home life, Mr Goh offers a gentle reminder that teaching doesn’t always have to be intentional: “You don't need to teach them all the time, just spend time with them,” a belief his wife shares as well. To him, the CHP provides useful guidance for parents looking for direction, reassurance, and a reminder that raising healthy, resilient children begins with the small things done consistently.

Muhamad Mubeen Bin Kader Ghouse has seen steady changes in his son Afraz’s lifestyle since the start of the year. Now in Primary 3, Afraz makes healthier choices on his own, such as asking for vegetables at mealtimes. While Mubeen has been cultivating healthy habits and values in his children from an early age, the recent changes reflect how these foundations are now taking stronger root.

These positive changes extend beyond eating habits and can also be seen in Afraz’s active lifestyle. Physical activity has always been a big part of Afraz’s life, particularly through football. His participation in the Singapore Youth League means he needs proper nutrition to keep up with his training. The Child Health Plan (CHP) reinforces this by teaching students about balanced eating, hydration, and making informed food choices. Afraz often shares what he learns at home, pointing out vitamin-rich fruits at the supermarket and suggesting healthier snacks for the family.

The CHP activities have also sparked Afraz’s curiosity about fruits and vegetables. He is more open to trying new types of food and even helps decide what to buy during grocery runs. Mubeen builds on this interest with fun “food quizzes”, such as comparing which fruits have more vitamin C.

Discipline and shared responsibility are key in their household. Mubeen believes in setting clear boundaries early. When Afraz initially resisted vegetables, Mubeen stayed consistent, gradually increasing portions until unfamiliar food became accepted. He takes time to explain things, such as the natural colouring properties of beetroot, helping his son understand the benefits of what he is eating. Over time, this approach has helped healthy habits become second nature.

Healthy living in this family is a team effort. Mubeen’s “one for all, all for one” mindset means everyone eats the same home-cooked meals, with occasional treats in moderation. Creative food presentations have helped introduce nutritious ingredients to Afraz since he was little.

This emphasis on routine extends beyond meals. The family maintains strict screen-time limits and a regular sleep schedule, with Afraz sleeping from 8.30 p.m. to 6.00 a.m. The CHP complements these routines by teaching children about good sleep habits, managing screen use, and self-care at school. For Mubeen, reducing screen time helps his son focus better, stay active, and rest well.

Mubeen’s parenting reflects his own upbringing. Growing up, his father emphasised the importance of valuing food and avoiding waste — lessons Mubeen now shares with Afraz. These values are reinforced through meaningful experiences, such as visiting overseas orphanages, where Afraz learns gratitude and empathy firsthand. Together with the structured CHP activities, these real-world lessons are nurturing Afraz into a thoughtful, health-conscious young person.

In the past, Nurul'ain's family took a more casual approach to daily routines. Her children had no fixed bedtimes, meals were often made without much thought to nutritional content, and screen use was largely unrestricted.

Things changed when Nayyla brought home the Child Health Plan (CHP) and Nurul’ain was introduced to practical healthy living strategies. Through HealthHub, she found nutritious, easy-to-prepare recipes that her children enjoyed. She also learned about recommended sleep duration and screen use limits for her children. This helped her develop a structured family routine: wake up at 6 a.m., get ready for school, and engage in offline activities until mealtimes. They start winding down for the night at 8 p.m. — screens off, bathroom routines done, and lights out by 9 p.m., giving them at least nine hours of sleep.

The changes soon rippled through the household. Her other children reduced their screen time and began eating healthier, even her father started encouraging meals with less salt, sugar, and oil. Together, she and her husband led by example; cutting down their own screen use and being more present with the children. The result? A noticeable boost in energy and reduced lethargy during school and work hours.

To keep the family on track, Nurul’ain set clear guidelines: tablets are for schoolwork, with limited recreational use in the evenings. On weekends, the family prioritises outdoor activities — especially when the weather is good — while keeping television time to a minimum.

Before, unplanned time often led to everyone drifting to their own screens. Now, the CHP has encouraged them to adopt healthier habits together as a family.

Nurul’ain now encourages other parents to explore the CHP on Parent Hub. She finds the information more reliable and relevant than generic online resources and credits the programme with helping her build a healthier, more balanced lifestyle for her whole family.

Mdm Chua’s family had a more unstructured routine at home. Sweets were an occasional treat, bedtimes were flexible, and screen use often went unchecked. It wasn’t until they were introduced to the Child Health Plan (CHP) that they realised making certain changes could lead to a big difference.

These changes included reducing screen use to create more time for family and setting a fixed bedtime routine with lights out by 9 p.m., to ensure they had enough rest for the day ahead. Mdm Chua also helped her children reduce their sugar consumption by highlighting the harm it causes to their health.

At first, it was challenging, especially when it came to reducing screen use. The children were used to having devices after school, and with both parents working full-time, it was easy to fall back on screen-based downtime.

Using the tips from the CHP booklet, the children gradually adapted. Bedtime shifted to between 8 and 9 p.m., screen use dropped to around 30 minutes a day, and outdoor activities became part of their routine. The entire family often joined in for playground trips and bike rides.

Encouraged by the CHP, the family set goals and tracked progress together. Through activities like the Jump-a-thon missions, the children could see their own improvements. They were also motivated by role models, including Mdm Chua’s 106-year-old grandmother, who continues to live by example when it comes to healthy living.

To keep up the momentum, Mdm Chua created personalised timetables for each child, covering screen use, sweet drink limits, bedtimes, physical activity, and even introduced a sticker reward system to celebrate their efforts.

For Mdm Chua, the combination of structured routines, positive reinforcement, and the CHP’s support has helped build a foundation of healthy habits she hopes her children will carry for life.

Kaveri and her husband have always valued a healthy lifestyle and tried their best to set an example for their children. But like many parents, they found it challenging to get their kids fully on board. Her daughter, Ayana struggled with staying active, eating on time, and getting enough sleep—especially on weekends when routines were more relaxed.

When Ayana was given a personalised health plan from the school, Kaveri noticed changes in her child. Ayana started to take the initiative. Kaveri no longer has to prompt Ayana to be active, to eat her meals on time and sleep on time. Instead, Ayana began making her own plans on Physical activity, telling her parents what she wanted to do and how long she wanted to exercise and when she is planning on doing it. She is now exercising 4-5 times a week instead of 2-3 times previously. She also became much more mindful of her meals, planning her eating times more carefully and including vegetables and fruits in her meals. She also makes sure she got sufficient sleep by going to bed earlier – especially on the weekends, where previously she stayed up late.

Interestingly, Ayana’s journey didn’t stop with her. Her older brother, a Primary 5 student, was inspired by Ayana’s commitment and began adopting healthier habits too such as sleep early on the weekend. Before long, the entire family found themselves more aligned in making healthier lifestyle choices together. What started as a health plan for Ayana had a ripple effect, transforming the family dynamic and bringing everyone closer in their shared commitment to healthier living.

Before receiving the Child Health Plan, Mr Wong had already been encouraging Cara to lead a healthy lifestyle. Cara stayed active through her Aikido classes and daily 2.4km walks. As a family, they cooked most of their meals at home, and Cara regularly ate fruits and vegetables.

However, snacking was one area where Cara struggled. She enjoyed eating potato chips, often late at night, as she can’t go to bed feeling hungry. Mr Wong found it difficult to control her snacking habits. He didn’t want to deprive her or risk her going to bed hungry, and he also couldn’t always monitor what she ate at school, where friends often influenced her choices.

When Cara received her Health Plan, she set goals to exercise for two hours daily, eat two portions of fruits and vegetables, and avoid snacking. For Mr Wong, these goals weren’t surprising, as Cara was already maintaining a relatively healthy lifestyle. As a result, the family didn’t need to make much major change, but the plan served as a good reminder to stay consistent.

Mr Wong and his wife continued to support Cara by going on family walks together and encouraging her to play outside at parks and playgrounds with her friends to meet her health goals of exercising 2 hours daily. Mr Wong also encourages Cara to consume healthier snacks such as yoghurt and low-fat milk when she feels hungry at night. He observed Cara becoming more mindful about her overall lifestyle habits overtime and is now opting for healthier snacks such as dark chocolate, unsweetened greek yoghurt and cashew nuts.

Mr Wong hopes that Cara will one day become more intrinsically motivated to sustain her healthy behaviors. While he feels the Child Health Plan is a good guide for both children and parents, he acknowledged that its success depends on the child’s openness to change and the parents’ role in providing consistent reminders and support.

Before Krystal received her Health Plan, she already led an active and healthy lifestyle. She enjoys gymnastics, swimming, and loves fruit. However, Krystal had a sweet tooth and particularly enjoyed ice-cream after her enrichment classes on weekends and sugary malt drinks daily.

During Krystal’s annual school health screening session, the nurse advised her to cut down on sweet treats. As a part of the Health Plan, they worked together to set a goal to limit her to two sugary drinks a week. The importance of the nurse’s advice became clearer to Krystal when she saw posters in a clinic warning about the dangers of diabetes, making her even more determined to meet her new goals.

Her mother, Michelle, is happy about this, as she herself isn’t a fan of sugary snacks and hopes it will further support Krystal’s awareness of healthy eating.

With the Health Plan, Krystal now actively makes clear choices to cut down on sugar. She has stopped asking for ice-cream on weekends and cut down on her malt drink consumption. Inspired by Krystal’s consistent actions, her family — including her parents and elder sister — also decided to stop eating ice cream. Although there are days where they crave a sweet treat, they find joy in cutting back on sugar together.

The Health Plan initiative has made Michelle more aware of her role in improving her children’s health. In fact, Michelle acted on the nurse’s advice and has stopped packing daily sugary packaged drinks for Krystal, which has led to Krystal completely cutting it from her diet.

With clear advice and easy-to-follow steps, the plan helped Krystal make better choices while giving Michelle the confidence to support her. They’re now building better habits together for a healthier future, one step at a time.

Before the Health Plan, Haris led a moderately active lifestyle, spending time outdoors 2 - 3 times a week walking, cycling, or playing with friends. However, he loves sugary drinks and had it almost every day. His mother, Mdm Nur, found it difficult to limit his intake as she also enjoyed them — whenever she bought a sweet drink, Haris would either take a sip from hers or get one himself.

During his health screening, Haris set two key goals: to increase his physical activity to at least 7 hours a week and to cut down on sugary drinks, limiting himself to no more than 3 a week.

Since then, Haris has taken an active role in managing his lifestyle. As part of the Health Plan, he plans his own outdoor activities and makes it a point to play outside daily for at least 2 hours, be it basketball, badminton or skating with friends. His enthusiasm has also inspired his family to stay active — his sister joins him for skipping or badminton a few times a week, while he takes 5km walks with his mother and aunt, and cycles with his father on the weekends.

While Haris is still working towards his goal of reducing sugary drinks, Mdm Nur has taken steps to support him. She no longer stocks these drinks at home and has made a pact with him to cut back together. When Haris asks for a sugary drink, she sometimes says 'no’ to help him stick to his goal. Besides listening to her advice, he also makes an effort to eat more fruit and vegetables.

3 months after his health screening, Haris has grown taller and maintained a healthy weight. Beyond the health benefits, the changes have strengthened family bonds, as they now spend more time being active together. Mdm Nur treasures these moments and appreciates how the Health Plan has helped Haris become more independent in planning his activities.

The Health Plan has been a useful tool in helping Haris understand his own habits and make positive lifestyle changes. With professional health advice, he takes his goals more seriously and is motivated to follow through. While Mdm Nur’s reminders and advice were often brushed off as "nagging", the Health Plan has made Haris more willing to listen and make changes, turning good intentions into real actions.