Proportions: My Healthy Plate Ensures a Balanced Diet

For a well-balanced meal, your child should be getting a quarter plate of wholegrains, a quarter plate of meat and others, and half a plate of fruits and vegetables. For the quarter plate of wholegrains, that’s about a ½ bowl of wholegrain rice, 1 thosai, or 2 slices of wholemeal bread.

My Healthy Plate

Portions: Use an 8-Inch Plate for Children 3 to 6 Years Old, a 10-Inch Plate for Children 7 Years Old and Above

It’s that simple!

Preparation: Explore a Variety of Foods and Different Cooking Methods

Introducing your child to a wide variety of foods can positively influence their taste preferences and develop good eating habits.

For that ½ plate portion of fruits and vegetables, playing “Taste the Rainbow” with different coloured fruits and vegetables can be a fun way to meet their fibre needs. vegetables can be a fun way to meet their fibre needs.

You can also check out these healthy recipes for kids for more meal preparation ideas.

Pace: There’s No Rush, Let Your Child Eat at Their Own Pace

As it takes about 20 minutes for our brains to know when we’re full, eating too quickly may cause your child to overeat without realising it. Try responsive feeding by letting your child eat at their own pace to help regulate appetite and prevent overeating. Overeating increases the risk of being overweight and other related health complications. Studies have also found that faster eating rates in children resulted in higher body fat.

Pickiness: Wish Your Child Would Say Yes to Fruits and Vegetables?

If your child exhibits pickiness and is refusing fruits and vegetables, do be patient. You may need to offer that new food 10 times or more before your toddler expresses a willingness to try the food.

  • Start young! Bring your child grocery shopping and create fun experiences around the fruits and vegetables by exploring their various colours and shapes. This creates opportunities for your child to be exposed to different types of fresh produce and encourages them to try new foods.
  • If your child’s old enough, get them involved in the kitchen fun by helping in meal preparation. They could help wash fruits and vegetables, or even use a plastic knife to help with cutting leafy greens or long beans. Getting them involved is a great way to raise their interest and foster positive feelings towards food.
  • Spice up family meals by being a positive role model! Showcasing a joyful approach to healthy eating sets the stage for good habits. Your positive influence makes every family meal a celebration of well-being!

Whether it's enjoying a rainbow of vegetables and fruits, or savouring nutritious meals, let the fun of healthy choices shine through for your little ones and the whole family. Bon appétit!

For more valuable tips from Ms Ethel Lim on mealtime tantrums and healthy eating, check out this video:

Visit Parent Hub, for more useful tips and guides to give your child a healthy start.