Living healthily is probably the best lesson you can teach your child, and it is one that will stay with them for life.
Helping your child develop and maintain healthy habits from young can help prevent health problems when they grow up.
One habit that is important to encourage is the habit of healthy eating. Some kids are picky eaters while some kids simply eat too much.
Chubby children may be cute, but not all children will eventually grow out of their chubbiness. Excess weight may lead to chronic health problems such as high blood pressure and diabetes. An overweight child may suffer from issues with self-esteem if they get teased by their friends because of their size.
The main rule of thumb when it comes to maintaining weight is energy balance:
Energy input = Energy output |
If a person eats more than the energy they use, the excess energy that is not used will be stored in the body as fat and cause weight gain.
There are two easy ways to help your child live a healthy lifestyle and keep obesity at bay:
Knowing what kind of food to eat more or less of can keep your child on the path to good health. My Healthy Plate is an easy-to-understand guide to better nutrition.
There are four main food groups:
Enjoy a variety from each group at every meal. A good mix of these will provide the nutrients that your child needs.
When planning your child's daily meals, it is important to include the right number of servings from the following food groups to ensure that your child obtains the nutrients they need.
Food Groups | Recommended servings per day for children age 3 to 6 years old |
Grains (eg. brown rice, wholemeal bread) | 3-4 |
Fruit | 1 |
Vegetables | 1 |
Meat & Others (Dairy foods or calcium-rich foods constitute 1 serving) |
2 |
The table below illustrates the size of one serving for each of the food groups.
Dairy products:
Dairy products include milk and milk products that come from animals, most often cows and goats. Nondairy milk alternatives (ie, plant-based milks) are not "milk" per se, but extracts derived from plant sources.
Milk
Children between 12 and 24 months of age generally should drink whole unflavored cow milk unless they have cow milk allergy or intolerance. They should consume at least 2 cups per day and eat foods rich in calcium to meet their daily calcium requirement. Excessive milk intake can displace the desire for foods that fulfill nutritional requirements.
Children older than two years should consume fat-free or low-fat cow milk , calcium- and vitamin D-fortified soy milk, or equivalent cow milk or fortified soy milk products. They should consume at least 2 to 3 cups per day and eat foods rich in calcium to meet their daily calcium requirement.
When substituting yogurt for cow milk, the nutrition label should be reviewed to make sure that it contains an equivalent amount of calcium, vitamin D, and other nutrients, without too much added sugar. Flavored yogurts may contain two to three times the amount of natural sugars in plain yogurt.
Here are some ideas of what you can give your child between his meals if he is hungry:
Mix one cup of whole-grain cereal with ¼ cup of chopped nuts (almonds, walnuts, cashews) and ¼ cup of chopped dried fruit (apricots, prunes, raisins and cranberries) for a healthy snack that you can take anywhere.
Top a cup of low-fat, low-sugar yoghurt with granola or fresh fruit for a quick calcium boost.
Top whole-grain crackers with a soft cheese spread or a piece of tasty cheddar for an easy-to-prepare snack that is rich in calcium.
Cut cucumber, celery, carrots and/ or capsicums into sticks and serve with a small side of low-fat dressing. This is a savoury snack that is easy to prepare in advance — just prepare the veggies and store in an air-tight container in the fridge.
Freeze fruits such as seedless grapes, kiwifruit or strawberries for an icy-cool treat that is low in sugar and high in vitamins. For extra fun, skewer a few fruit pieces on a satay stick or toothpick before freezing.
Mash a ripe avocado with a squeeze of lemon juice, a pinch of salt and some chopped ripe tomatoes to make a mild, nutritious guacamole that even your picky child will love. Serve with plain tortilla chips or wholegrain crackers.
Want to provide healthier options for your child and for your family?
Do look out for the Healthier Choice Symbol (HCS) on your next trip to the supermarket.
Food products with HCS are generally:
You can include a variety of HCS products as part of a healthy, balanced diet. However, like all food, they should be eaten in moderation.
The eating environment is a critical factor in the development of healthy eating behaviors. Structure and routine for all eating occasions are particularly important. The meal environment should be free from distractions. Eating should occur in a designated area, and the child should have a developmentally appropriate chair.
Preschoolers should be encouraged to have at least 180 minutes of physical activity spread out over the course of a day. Consider spreading the physical activity in between periods of inactivity.
If your child has a physical limitation or medical condition, please seek a doctor’s advice on the types and amount of physical activity that are best for your child.
Children at this stage are full of energy and it is amazing what they can do. Although they may be able to run, jump and climb, their skills in judgement and self-control are still developing. Always be aware of your child’s surroundings and ensure that they are safe during play.
Pool safety is also important, read about water safety tips in the article: Keeping your child safe.
Bond with your child while engaging in these everyday activities!
Pick the topic that you are interested in and download our ebook below:
1. Set a Healthy example - Children see, children do
2.
Active Living - Raising healthy kids
3.
Myopia Prevention - Healthy eyes, clear vision
4.
Oral Health - Help your child smile
5.
Mental Well Being - Build him up, raising a resilient child
6. Child Safety - Growing up safe (3-6 years old)
7. Infections Disease Prevention - Keep germs away
8. Sexuality Education - Mum dad where do I come from
9. Smoke-Free Environment - A smoke free environment for a healthier family
10. Alcohol Education - Alcohol alert
11. Healthy Living in Child Care Centres - Growing up healthily in a child care centre
12. School Health and Dental Services - Entering primary school growing up healthily in school
13. Screening and Early Detection - Is my child developing normally
14. Services Support Groups and Helplines - Where to get help (Growing Kid)
15. Books from National Library Board - Books for your growing child (Toddler and Preschooler)
Visit Parent Hub, for more useful tips and guides to give your child a healthy start.
Download the HealthHub app on Google Play or Apple Store to access more health and wellness advice at your fingertips.
Read these next:
This article was last reviewed on 27 Dec 2022
Related Articles
Related Stories
Find out more about pre-diabetes, diabetes and how you can prevent them by making some changes to your lifestyle.
Browse Live Healthy