It’s great to see our children full of energy, having fun, running, and jumping around. At school, they seem to be getting plenty of exercise through physical education classes and during recess. However, these activities often do not accumulate to the recommended level of daily physical activity.
As parents, we want our children to be healthy, but encouraging them to exercise might be challenging. Try setting an example by being active or participating in physical activity yourself. Children learn best by watching us. Find out how Donovan make little changes to his life and influence his family to be active.
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DONOVAN'S STORY
Even though his daughter is already moderately active, he continues to encourage her to be active outside of school. While spending time with her outdoors, he realised how physically challenging it was to keep up with her boundless energy.
DONOVAN'S STORY
After some self-reflection, he recognised the importance of being physically fit himself and leading by example.
DONOVAN'S STORY
As his fitness level gradually improved, Donovan noticed a change in his family’s lifestyle – outdoor cycling became a regular activity.
Making healthy eating a priority may not be an easy task. As parents, we’re frequently pressed for time, and managing picky eaters only adds to the challenge.
It’s tempting to rely on unhealthy snacks and fast food for convenience. We understand your struggles – many of us have been through this, and you're not alone.
Amidst these everyday struggles, find out how Yan Xin addressed her picky eaters.
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YAN XIN'S STORY
As her son grew older, Yan Xin and her husband noticed he was increasingly drawn to less nutritious snacks and sugary drinks. Worried about how this might affect his development, they decided to act.
YAN XIN'S STORY
YAN XIN'S STORY
They also made healthy eating fun by involving him in meal preparations.
YAN XIN'S STORY
Yan Xin emphasized using less sugar and exploring natural flavours, inspiring her son to influence his younger sister and friends positively. She proudly shares...
Interesting Insights
Your children will become what you are; So be what you want them to be
- David Bly
Are you demonstrating the habits you want your child to adopt? If we want them to be healthy and fit, we must embody those qualities ourselves.
It's crucial to start guiding them toward healthier choices – starting now.
Here's the deal: unhealthy habits like lack of exercise can cause serious health issues like obesity, muscle weakness and reduce mobility.
Benefits of Being Active
One of the best ways to support your children’s overall development is by encouraging them to be active. Staying active also helps them become better learners and perform better academically in school. Let’s dive into why being active is so beneficial for your child (and you)!
Benefits
Promotes healthy growth of muscles, bones, and ligaments
Enhances motor skills
Improves Sleep Quality
Supports good cardiovascular health
Benefits
Boosts social skills and interpersonal relationships
Increases self-confidence and self-esteem
Reduces stress and anxiety
Fosters mental resilience
Benefits
Physical activity improves focus and concentration, which in turn can help your child with schoolwork. It’s amazing how moving our bodies can help our brains work better!
And let’s not forget that staying active is a wonderful bonding activity for you and your child. It’s an opportunity to spend quality time together as a family, laugh, play, and create memories.
Whether it’s a family walk, a cycle around the neighbourhood, or dancing in the living room, staying active with your child has incredible benefits.
Tips to Get Moving
Let’s find out together how to get our children grooving and moving with the Health Plan as our sturdy companion.
Tie in with what they love!
The key to getting our children excited about physical activity is to align it with what they already love. Our school health doctors and nurses would have indicated some of your child's interests, as conveyed by them within the health plan. Start from there! If they enjoy riding on scooters or playing ball games, take them down to nearby park or playground (and get a workout done yourself)!
Ideally, our child should engage in at least 60 minutes of moderate-to-vigorous intensity aerobic physical activity (MVPA) per day throughout the week, and muscle strengthening exercises at least 3 days a week to promote the development of movement skills.
Not sure if your child is exercising at a moderate-to-vigorous intensity level? Use this guide as a simple way to gauge how hard your child is exercising!
Turn up the fun!
Meeting your children where they are is essential. If the prescribed frequency or duration feels overwhelming, begin with a 10–15-minute session. Gradually increase both to meet your child's health plan goals, and feel free to keep increasing your child's daily activity levels till they reach the recommended 60 minutes!
- Encourage them to walk or cycle to their destination, wherever possible, transforming daily commutes into mini-adventures.
- Make grocery shopping an active adventure by increasing their daily activity levels along the way.
Keeping activities fun for your child can help to sustain their motivation. Even when they are at home, you can encourage them to incorporate physical fun into their daily lives:
- Turn sitting and standing into an exercise routine. Start with 10 times of sitting down and standing up, and gradually adding more as they feel comfortable.
- Complete the Jump-a-thon missions and Toss & Catch missions found in the Health Plan booklet during TV commercials or between homework sessions.
- Break up study sessions/homework and screen time with short, active breaks that involve stretching and simple exercises such as a 10-minute dance to their favourite tunes.
- Involve them in household chores like sweeping or vacuuming to keep them moving
Mix it up!
Keep things lively and fun with short, exciting 15-minute bursts of mixed activities. Encourage unstructured play in playgrounds alongside organised sports like swimming or football. This mix keeps your child engaged and excited about being physically active daily.
Make workouts fun for your child with fun games like hide and seek. These activities create enjoyable family moments while keeping everyone active.
Bump up the praises!
Encourage and reward your child’s efforts with positive reinforcement.
Use plenty of verbal praise and acknowledge their progress with rewards (like stickers), making each active moment feel valued and celebrated.
Level up!
Once your child has reached the initial activity goals, it’s time to level up!
Explore the "Small steps, big impact!" guide for new and exciting ways to challenge them and keep their journey toward a healthy, active lifestyle on track.
Safety Tips for Outdoor Play
Making sure your child stays safe while being active is a top priority. Here’s how you can ensure their safety:
Tip 1: Know before
you go!
Help your child understand and follow essential safety tips. You can create a fun quiz to test their knowledge while having a blast. When necessary, have an older sibling or adult to supervise your child while doing the activity.
Tip 2: Warm-up and power up!
Make warm-up and cool-down exercises part of their routine to prepare their bodies for action and prevent injuries.
Tip 3: Notice the body,
take it slowly!
Encourage your child to inform whenever they feel unwell (e.g. feel dizzy, experience shortness of breath) and to stop immediately and rest. Do also seek medical attention where necessary.
Tip 4: Gear up, steer up!
Make wearing protective gear like helmets, knee pads, and elbow guards a habit when engaging in activities like cycling or rollerblading. It’s a simple step to prevent injuries.
Tip 5: Drink up!
Remind them to drink plenty of water before, during, and after physical activities to stay hydrated and energised.
Tip 6: Seek Medical
Advice: Wise and Precise!
Hacks for Managing Common Physical Activity Challenges in Children
As parents, it's natural to feel concerned when our children aren’t getting enough exercise. Here are some tried-and-tested strategies to make being active easier for you and your little ones.
I don’t have the time to exercise with my child
We've all heard stories from fellow parents who used to be very active before having children, going to the gym or running regularly. We understand and resonate with the struggle of finding balance between work, caring for children, and making time for ourselves.
Here are some small and manageable ways to weave in small moments of activity in our daily lives:
Tips & Tricks
Let being active be a daily family affair
Find simple ways to add more movement into your day. Try incorporating squats while brushing teeth, doing some jumping jacks during TV commercials, and having a dance party after dinner.
These small, fun activities can make staying active a natural part of your family's day.
Explore structured programmes
Enrol your child in activities that match their interests, whether it's joining a sports like soccer, cycling, rollerblading or scheduling a weekly badminton game on a weekend.
Encourage social activities
Help your child build social connections by encouraging them to join new activities with friends.
It’s a great way to combine physical activity with social fun.
Choose convenient locations
Pick activities close to home, like neighbourhood parks, playgrounds, or community centre gyms and cycling paths.
Convenience makes it easier to stay active regularly.
Be creative, transform your environment
Transform a corner of your home into a fun and active space where you and your child can enjoy physical activities together.
Here are some ways to make this space a hit:
Organise indoor activities
Get everyone going with a scavenger hunt or make household chores a fun, active family affair.
These activities keep your child active and create special bonding moments.
Create a supportive environment
Parenting is a team effort, and when it comes to keeping your child active, you don’t have to do it alone!
Team up with your partner
Get your partner involved in your child's exercise routine. Whether you take turns or exercise together as a family, sharing the responsibility makes it a fun and bonding experience for everyone.
Engage extended family
Invite grandparents or other family members to join in. They can take your child for walks, play games, or engage in fun activities, providing not only exercise but also precious quality time.
Collaborate with neighbours
Connect with neighbours who have children and organise group activities or playdates. This way, the children stay active together, and you can share supervision duties with other parents, making it easier and more enjoyable for all.
My child is not getting enough exercise
With homework, projects, and exams taking priority, physical activity can sometimes take a back seat. This can unfortunately mean that your children might not be getting the exercise they need to thrive.
While school physical education classes and structured activities like swimming or martial arts help a great deal, these may not be sufficient.
Here’s what you can do as a parent:
Tips & Tricks
Find activities they enjoy
Let your children have a say in choosing the activities they want to do. Instead of imposing a particular sport or activity, explore their interests together. This can include simple indoor activities built into daily routines (e.g., doing simple jumping jacks and toss-up catches).
When children feel consulted and involved, they are more likely to participate eagerly and stick with it.
Lead by example
You are your child's first influencer. Your enthusiasm for physical activity can be incredibly motivating for them.
By participating alongside them, whether it’s a morning jog, a night walk, or a dance-off in the living room, you’re showing them the joy and benefits of being active.
Be patient
It’s common for your child to show resistance to physical activities. When met with reluctance, empathy and patience are crucial.
Take time to understand their concerns and ask how you can support their efforts to try moving more. Be supportive as they adjust to new routines, offering gentle encouragement along the way.
Make it social
Team sports like football or netball are fantastic ways for your child to combine physical activity with social interaction. Encourage your child to join these sports with their friends.
Team sports teach children how to work together, support each other, and build lasting friendships, making exercise a fun and socially enriching experience.
Get the whole family involved
Join HPB’s Active Family Programme, held every weekend at various locations. It is a wonderful chance for your family to come together and stay active while bonding.
With activities like inline skating, archery, or badminton suitable for all ages, there’s something for everyone to enjoy.
My child refuses to exercise
Imagine this – you are all geared up, ready to break a sweat. You check in with your children to see if they would like to exercise together. They shake their heads.
You continue to encourage them, "Let's make it quick and fun – we can race down and see who gets there first!" Your attempts to spark interest are met with a firm ‘no’. It's not easy when your children aren’t keen on exercise.
Tips & Tricks
Understand the reason
Take a moment to understand why they aren't interested in exercising. If they fear the heat or simply dislike it, we can start with simple activities that get them moving around in a more comfortable environment.
For example, you can:
Make use of air-conditioned places
There are indoor playgrounds and bowling alleys where they can exercise in air-conditioned environments.
Swimming
Swimming is a good form of exercise for children who dislike the heat.
There are many features in public swimming pools such as waterslides, tsunami wave polls and lazy rivers that you can explore with your child.
Integrate physical activity into their daily routines
Instead of pushing them to exercise, make physical activity a part of their daily lives:
For a start, climb 1 to 2 flights of stairs instead of taking the lift or the escalator, then increase it progressively (e.g., climb more flights of stairs each week).
Instead of ordering in, take a walk to a nearby hawker centre or mall to have a meal.
My child enjoys exercising, but I don't feel safe letting them go alone.
Tips & Tricks
Let being active be a daily family affair
Encourage your children to stay active and engaged at home, ensuring they get plenty of exercise right at home!
- When picking toys for your child, go for toys that get little ones moving—think balls, rackets, rollerblades, scooters, and bicycles.
These not only promote physical activity but also ignite a passion for play, ensuring your child looks forward to every active moment.
- Create an irresistible environment for active play by filling your home with vibrant colours and physically engaging toys like hula hoops and hopscotch mats.
- Get creative and set up an obstacle course using pillows and household items like bottles as weights or floor markers to avoid. This way, you can turn your living room into a lively and enticing playground.
Interesting Insights
Don't worry that children never
listen to you; worry that they are always watching you.
- Robert Fulghum
Our child are fast learners. The habits they pick up early can really affect their health as they grow up.
That's why it's so important to help them make healthier choices starting now.
Here's the reality: unhealthy habits like eating junk food, and lack of exercise and sleep, can lead to serious health issues like high blood pressure, cholesterol and diabetes.
10% of 5-year olds are already overweight and they are more likely to remain that way as adults!
In Singapore, it’s concerning that 10% of five-year-olds are already overweight, and a staggering 70% of children who are overweight at age seven continue to struggle with weight issues into adulthood.*
Additionally, 1 in 3 overweight students are affected by conditions such as
abnormal blood pressure, high cholesterol,
or high blood sugar.**
As parents, we have the
power to change this!
By encouraging our children to make healthy choices now, we can protect them from serious health issues in the future.
It might feel overwhelming, but every small effort counts—whether it’s packing nutritious lunches, getting them moving, or making sure they get enough sleep.
Your support and love in their health journey are what make the difference. So, let's get started today!
Source: The Straits Times, “Chubby kids are more likely to be fat as adults”, 20 Jun 2017
** Source: The Student Health Centre, HPB, 2017
Benefits of Healthy Eating
We want the best for our children – we want them to be smart, successful, and excel in
life. Above all, we just want them to be healthy. What better way to achieve this
than by providing them with nutritious food?
Children who eat a healthy diet tend to perform better academically. Consuming nutritious foods regularly can boost brain performance and development, helping our children to focus and concentrate better in school.
Growth
Proper nutrition is crucial as it helps to ensure that our children grow and develop optimally. A well-balanced diet helps our children develop strong bones and muscles, and enhances mood and mental health.
Immunity
A diet rich in vitamins and minerals can significantly boost our children's immune systems, helping them stay healthy and resilient against illnesses, resulting in fewer trips to the doctor and more days spent exploring and learning.
By introducing a healthy and balanced diet to your children, you’re not just nourishing their bodies—you’re also laying the foundation for lifelong healthy eating habits.
Tips to Shape Your Child's Eating Habits
Being healthy starts with what food we eat. We understand that shaping our child’s eating habits can be challenging. But fear not!
The Health Plan provides not just advice, but actionable steps. Whether it’s getting your child excited about vegetables or discovering creative ways to introduce new flavours, we’ve got you covered.
Remember, every small step counts on this path to shaping your child's eating journey – you’ve got this!
Chapter 1
Team up, dream up!
When our children pursues what they enjoy, their self-esteem flourishes. If they don't know where they're going, it's hard to get there!
Setting goals boosts their self-confidence, motivation, and independence. Why not turn it into a fun family activity? Parents and child can build on the goals set in the lifestyle prescription – ideas like eating more vegetables or cutting down on sugary drinks.
The key is ensuring the goal is something your children genuinely want to try. Let's dream up healthy goals together!
Chapter 2
Keep up, don’t give up
In today’s world, distractions are everywhere, and our children might quickly lose sight of their goals. Stay on track by using a goal tracker to record the progress. It will help your child (and you) to focus and stay motivated. The key is to keep moving forward together!
Here’s a tip: forming a healthy habit takes time. Plan the routine with your children so they can repeat the behaviour and establish the habit.
Chapter 3
Start small, level up!
Big changes to your diet or lifestyle can be overwhelming and hard to maintain. The same goes for healthy eating. The below shows an example of how you can start with small, manageable steps to make the process easier and more achievable. Plus, every small victory boosts our child’s confidence and sets them up for success.
Goal:
Choose plain water over sugar-sweetened beverages
Step 1: Start Small
Gradually cut down by 1 sugary drink every week
Step 2: Increase Difficulty
Keep to no more than 2 sugary drinks every week
Goal:
Eat 2 servings of fruits and vegetables per day
Step 1: Start Small
Increase to 1 new serving of fruits or vegetables each day
Step 2: Increase Difficulty
Increase to 2 new serving of fruits or vegetables each day
We understand that encouraging your child to eat fruits and vegetables can be a common concern among parents. Have some burning questions? Check them out:
To boost your child's consumption of vegetables and fruits, make them readily available throughout the day, whether as snacks or as part of meals.
Establishing a regular routine of incorporating these nutritious foods into meals at home and during school snack breaks can also help. For example, try adding fruits and vegetables to sandwiches or including a variety of diced vegetables in omelettes.
When serving meals, aim to have vegetables and fruits occupy half of the plate, while reserving the other quarter for wholegrains and proteins. This approach not only encourages healthier eating habits but also ensures a balanced diet for your child.
1 Serving of Fruit
1 small apple, orange or mango (130g)
1 wedge of papaya, pineapple or watermelon (130g)
10 grapes/ longans (50g) or 1 medium banana (120g)
1 Serving of Vegetable
1 serving of cooked vegetables should fill a quarter of the 10-inch plate
150g of raw leafy vegetables
100g of raw non-leafy vegetables
¾ cup* of cooked leafy vegetables (100g)
¾ cup* of non-leafy vegetables (100g)
*250ml cup
Ensuring your child gets the right serving sizes helps them develop healthy eating habits. You're doing a great job by paying attention to their nutritional needs!
Encourage your children to explore a diverse selection of fruits and vegetables, as variety provides ample fibre, antioxidants, vitamins, and minerals. It's important that children don't replace fruits for vegetables, as each offers different essential nutrients.
You’re doing a great job, mummies and daddies! It may take at least 15-20 tries before your child accepts the new food. Don’t give up!
Chapter 4
Load up with healthier
choices!
When grocery shopping, we often prioritise foods our children love, whether nutritious or not. Take a moment to ask yourself: “Am I prioritising their health and well-being with my choices?” Reflecting on our habits helps us be more mindful and intentional about nurturing our children's bodies and fostering healthy eating habits.
Opting for healthier choices like fresh fruits, vegetables, wholegrains, lean proteins, and nutritious, low-sugar, low-fat options has numerous benefits.
Involve your children in meal planning and shopping, encouraging them to pick foods endorsed with the Healthier Choice Symbol, and Grade A and B Nutri-Grade beverages. These little actions help familiarise our children with healthier options from a young age and set them up for healthier living.
Chapter 5
Spice and steam up!
When cooking at home, spice things up with herbs and spices instead of salt and seasonings. They add zing to your dishes without hidden sugars and salt. Experiment with steaming, baking, air-frying, or stir-frying. These healthier cooking methods can make a world of difference.
Hacks for Managing Common Eating Habits in Children
From overeating to picky eating, many parents face these challenges. Here are some
tried-and-tested strategies to make mealtimes easier for you and your little ones.
My child is overeating at mealtimes
Picture this: you’ve set the table for dinner and feel proud of the nutritious meal you’ve prepared. Your child is excited to eat and even asks for second and third servings. You’re delighted to see them enjoying your food but also concerned that they might be eating even when they are full.
You start to wonder: “Is my child overeating?”
Many children do not know when to stop and can end up overeating. But it doesn’t have to be this way — you can guide them towards healthier eating habits.
Tips & Tricks
Water before meals
Encourage your children to drink water or clear soup before eating. It helps prevent overeating by making them feel fuller.
Eat slowly
Teach your children to chew and eat slowly. Keep mealtime to at least 20 minutes. This gives their tummy time to signal to the brain that it is full.
Serve on plates
Portion the meal on a plate instead of eating it straight from the package or from communal serving bowls. This minimise the temptation for a second helping.
Use smaller plates
Use smaller plates. It creates the illusion of larger portions and helps control their appetite.
Offer healthier alternatives
If they ask for more, offer vegetables or fruits instead of rice or meat.
Avoid skipping meals
Make sure they don’t skip meals, especially breakfast. Skipping meals can make them hungry and lead to overeating later on.
Reduce distractions
Ensure your children focus on eating their meal free from distractions like digital devices or TV, enabling them to realise when they are full by listening to their body.
My child is eating too fast at mealtimes
Do your children gulp down their food, barely chewing before taking the next bite? Some children tend to do everything quickly, including eating. Eating too fast can cause digestive issues and prevent them from realising when they are full, which can lead to overeating.
Tips & Tricks
Chew each bite
Encourage them to chew each bite of food slowly and take about 20 minutes to finish a meal. This gives their tummy time to signal to the brain that it is full.
Make each bite
small
Cut food into smaller pieces to help them take smaller bites. Smaller bites are easier to chew too!
Lead by example
Children learn best by watching their parents and other adults in the family. Eat slowly during mealtimes.
My child likes to eat less nutritious food
Do they often ask for chips, sweets, and fast food while showing little interest in fruits, vegetables, or balanced meals? It's common for children to prefer these options.
With patience and guidance, you can help them develop a taste for nutritious foods that support their health and well-being.
Tips & Tricks
Know what they eat
Understand what your children eat during recess. Discuss what the healthier options are that the children can buy in school.
Reduce less nutritious food
Limit the frequency and quantity of such less nutritious foods. Progressively cut down these purchases.
Avoid storing less nutritious food at home
Stop buying and storing less nutritious food and drink items at home, to reduce the temptation of consuming them.
Substitute with nutritious alternatives
Swap less nutritious options for healther alternatives. Select lean meat and chicken, fish, egg, beans and lentils over processed meat such as hot dogs, popcorn chicken and nuggets.
Check out some delicious and nutritious snack ideas to inspire your inner master chef here.
Keep healthy food available
Have healthier food options readily available. When your children feel hungry, you’ll have something nutritious to offer.
Reward positive behaviour
If your children start making healthier choices, praise and affirm their behaviour. Avoid giving food as a reward. Instead, offer non-food rewards like a family outing or extra outdoor playtime.
Offer choices
Instead of asking what they want, offer them two healthier options to choose from. For example, ask them “Do you want sliced fish soup with rice or grilled salmon rice set?”
Eat in moderation
While it's okay to indulge on occasion, it's crucial to maintain an overall balanced diet.
If your children have fast food for one meal, make healthier choices for the next meal by including wholegrains, vegetables, and lower fat options.
My child prefers sweetened beverages
Tips & Tricks
Make a water pact
Bring a water bottle on outings! Before heading out, make a pact to drink water instead of sugary drinks for the day.
Stay firm
When your children ask for a sugary drink during outings, gently say ‘no’. Remind them of your water pact and explain why it’s important to stick to it.
Chill and refill
Make water tastier by filling your children’s favourite water bottle with chilled water and adding fruits like oranges and berries for a refreshing twist.
Offer healthier
alternatives
Look out for drinks with the Healthier Choice symbol, and choose drinks with the Nutri-Grade A or B.
Drinks like iced unsweetened tea, low-fat milk, reduced or no sugar soy milk, and fruit-infused tea satisfy your children’s taste buds without the added sugar.
My child does not like to eat fruits or vegetables
Tips & Tricks
Know their preferences
Take note of what your children like or dislike, including the flavours, texture, cooking methods, and which foods pair well together.
Change their perspectives
Help your children understand the benefits of eating fruit and vegetables and how they contribute to the body’s health.
Cultivate healthier habits
Offer fruits and vegetables at every meal. Let them decide how much to eat. Avoid pressurising them.
Build healthier habits gradually
Begin by offering a dessert spoon of vegetables or a slice of fruit with each meal. Gradually increase the portions as your children become accustomed to the taste, aiming for 2 servings of fruit and 2 servings of vegetables each day.
Expose them to different foods
Regularly offer a variety of foods to your children, even if they refuse. The more they see these foods, the more familiar and appealing they become. Regular exposure helps make these foods a normal part of their diet.
Praise positive behaviour
Compliment your child when they eat their fruits and vegetables. It usually takes around 15 - 20 tries before children accept something new, so don’t give up!
Involve your children
Invite your children to participate in meal planning or grocery shopping. This can help you understand their preferences and it also motivates them to eat what they have selected.
Experiment with food
Eating the same steamed vegetables each day can be boring for anyone, so keep things interesting and varied. For instance, if your children don’t enjoy roasted vegetables, try serving veggies sautéed with garlic. They might love that!
Experiment with different cooking methods, add herbs and spices, serve veggies raw with a nutritious dip or in a crunchy salad, and include vegetables of different colours to make them more appealing.
Sneak in vegetables
Add finely chopped vegetables when stir-frying rice or noodles, and in soups or stews. They'll blend in with other ingredients in the pot.
Be a role model
Show enthusiasm for eating veggies and eat them together with your children. When your children see you enjoying vegetables, they are more likely to follow suit.
My child is a snack monster
Tips & Tricks
Are they truly hungry or just seeking comfort? If they’re genuinely hungry, offer a healthier snack. If they’re bored or need comfort, try distracting them with a fun activity or cuddles. Sometimes, a bit of extra attention is all they need.
actually want?
Your children might think they need a snack when, in fact, a glass of water is what their bodies are craving. When they ask for a snack, get them to drink a glass of water first. Wait a few minutes to see if their cravings subside.
been?
It’s normal for children to ask for snacks 3-4 hours after a meal. By then, the meal has digested, and your child might need a little fuel before the next meal. If your child asks for a snack soon after a meal, offer fruit.
Don’t skip meals
Ensure your children don’t skip meals, especially breakfast. A proper meal provides essential nourishment and can help reduce snacking.
Stock healthy snacks
Snacking itself isn’t bad. Have a stash of healthy snacks available for your little ones when they feel hungry. Fruit, low-fat plain milk or yoghurt, steamed corn, and roasted nuts are all great options.
Shrink the portions
Avoid letting your children eat directly from the package. Instead, portion out the snacks into small bowls or small snack-size containers to help them consume smaller portions.
Limit less nutritious food intake in school
We understand how challenging it can be to ensure your children eat healthily at school. Encourage them to choose fruits like bananas, blueberries, or grapes for snack breaks instead of cookies or kaya buns.
Also, consider providing just enough pocket money for a nutritious meal, but not enough for sweetened beverages. Small changes can make a big difference in their health!
Never reward using snacks
Using food as a reward can create an emotional connection between eating and feeling good, which may lead to unhealthy eating habits. Instead, reward your children with fun activities or extra playtime. This reinforces positive behaviours without associating them with food.
My child won’t eat breakfast
When your child says
“I'm not hungry.”
Encourage them to take small bites and gradually increase the amount. Over time, this can help them develop a habit of eating breakfast regularly.
“I don’t have the time
to eat breakfast.”
Pack breakfast, like a sandwich, for them to eat on the go. This ensures they don’t miss their morning meal.
“There is no one to
prepare breakfast
for me.”
Encourage them to wake up 15 minutes earlier to make their own breakfast together. If they prefer more sleep, you can prepare the breakfast together the night before and reheat it in the microwave the next morning. This way, they can still enjoy a nutritious start to their day.
“There is no food at
home.”
Sit down with your child to plan what they'd like to eat for breakfast then stock up together! Nutritious breakfast essentials include wholemeal bread, wholegrain cereals, oatmeal, eggs, cheese, milk, tuna, and peanut butter.
Having these items on hand can help to start their day right.
My child’s eating patterns change during the holidays
Tips & Tricks
Plan ahead
Before attending holiday gatherings or events, offer your children a light, healthier snack at home. This way, they won’t be overly hungry and tempted to indulge on sweets and treats.
Practice portion
control
Teach your children about portion control, especially when it comes to treats and desserts. Encourage them to enjoy smaller portions rather than large servings.
Set limits
Make a pact with your children about the number of sweetened drinks or less nutritious snacks they can have each week during the holiday season. This helps manage expectations and prevents overindulgence.
Keep your distance
At gatherings, parties or outings, avoid settling down close to the food or snack table. You and your family will be less likely to mindlessly reach for food while having fun.
Offer healthier
alternatives
When preparing holiday treats or snacks, offer baked, steamed, stir-fried, or boiled instead of deep-fried options; and include fruits and vegetables in holiday spreads.
Stay hydrated
Ensure your children stay hydrated with water throughout the day, as thirst can often be confused with hunger.
Stay active
Include physical activities into your holiday plans. Plan family outings that involve movement, such as walks, hikes, or games that are fun for everyone.
Be a role model
Show your child how to enjoy holiday foods in moderation and how to balance healthy eating by being physically active.
