Having a balanced diet of wholegrains, good sources of proteins, fruit, and vegetables ensures that your little one gets the nutrients they need. Use My Healthy Plate (MHP) to make sure their meals are well-balanced.
Here are some examples to get you started.
Chicken sandwich
- Start with 2 slices of wholemeal bread
- Add 1 palm-sized piece of lean meat like chicken breast
- Add 150g of raw leafy vegetables like lettuce
- And a small apple on the side
Plate of rice & dishes
- Start with 100g of brown rice
- Put in half a box of soft beancurd tofu
- Add 100g of cooked leafy vegetables like spinach
- Finish off with 1 wedge of watermelon
Be creative! Mix and match different ingredients to ensure your little one develops a love for healthy eating.
Remember that older children need larger portions to aid their growth. Use an 8-inch plate for 3–6-year-olds and a 10-inch plate for 7–12-year-olds.
More Water, Less Sugar
Encourage your child to choose plain water as their go-to beverage — it’s healthier and will quench their thirst better!
For younger children, you can make plain water more enjoyable by serving it in a colourful cup with fun straws or adding slices of fresh fruit to make it tastier.
For older children, try tapping into their natural curiosity. Share with them why it is important to stay hydrated and how water helps their bodies stay energised.
If once in a while, your child would like other drinks besides plain water, introduce them to drinks that carry the Healthier Choice Symbol or a Nutri-Grade of A or B, such as low-fat, plain milk.
Be a Role Model
Just as you are keeping an eye on what your child eats, they’re also curiously watching what you eat too. And that’s a great thing, as mealtimes become an opportunity to teach your little one that healthy food can be delicious too. So, be sure to finish eating your proteins, fruit, and vegetables.
When you and your child are hungry for a snack, you can set a good example by choosing healthier options. For example, a wholegrain bun, a bowl of oats, vegetable dumplings, a steamed kueh, or fresh fruit and a handful of nuts.
Help Your Child Make Healthier Picks
Turn everyday moments into learning opportunities. If your child enjoys snacking on chips, guide them to look for ones with the Healthier Choice Symbol the next time you’re shopping together. Products with the symbol are generally healthier — whether they’re lower in sodium, higher in wholegrains, or have less sugar. It’s a simple way to help your child learn to make better choices on their own.
Turn mealtimes into learning opportunities for your child. Start with small tweaks to help them build healthy eating habits, one meal at a time. You’ve got this!
For more information on managing your child’s nutrition, you can visit Parent Hub: Nutrition and Healthy Eating for your 3–6-year-old, and Grow Well SG for your 7–12-year-old.
Contributed By
- Health Promotion Board