Parent Hub: Grow Well SG - Nurturing Healthy Behaviours

From pregnancy to raising a teenager, learn the ins and outs of raising a healthy child in this one-stop pregnancy and parenting platform for health information.

It’s great to see our children running and jumping around. At school, they seem to be getting plenty of exercise through physical education classes and during recess. However, these activities may not be providing the recommended level of daily physical activity.

As parents, we want our children to be healthy but encouraging them to exercise might be challenging. Consider setting an example for your child by being active or engaging in physical activity yourself. Children learn best by watching us.

Featured Topics

Interesting
Insights
Benefits of
Being Active
How to Keep Your Child Active

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.

Featured Topics

Interesting
Insights
Benefits of Healthy Eating
How to Manage Eating Habits

Digital devices are everywhere, but we don’t have to be glued to them. It’s easy for those extra minutes to turn into hours, especially for our children.


Setting boundaries around screen time is essential for their well-being. By creating tech-free zones and keeping a consistent schedule, you’ll help them focus better, sleep soundly, and enjoy more face-to-face time with family.

Featured Topics

Benefits of Limiting Screen Use
Recommended Screen Use
Balancing Screen and Quality Time

Getting our children to sleep well can sometimes be a real struggle. It’s easy to fall into the trap of late-night screen time or irregular bedtimes. Good sleep habits begin with consistency and a calm environment. Supporting your children’s development through proper sleep can improve their mood and give them the rest they need to thrive.

Arm yourself with tips, and soon, your kids will drift off to dreamland with ease!

Featured Topics

Interesting
Insights
Benefits of
Sleeping Well
Tips for Better Sleep Habits

Interesting Insights

Leading by example to build healthy habits

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 guide them toward healthier choices - let's start today.

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)!

Physical
Benefits

Promotes healthy growth of muscles, bones, and ligaments

Enhances motor skills

Improves sleep quality

Supports good cardiovascular health

Social
Benefits

Boosts social skills and interpersonal relationships

Increases self-confidence and self-esteem

Reduces stress and anxiety

Fosters mental resilience

Cognitive
Benefits

Improves focus and concentration

Benefits your child's schoolwork

Staying active is a wonderful opportunity to bond and spend quality time together as a family.

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.

Your guide to raising healthy and active children

We understand balancing work, childcare and personal time can be difficult. It’s natural that you feel concerned when facing some of these challenges below.

Family at the park
I don’t have time to exercise with my child 01

Being active can be part of your family's daily affair.

Try adding movement to your everyday moments:

Include small, fun activities in your child's daily life​
Squats during study break time or turn commercial breaks into fitness moments during family TV time. ​

Take walks more often​
Walk or cycle to the nearest MRT or school instead of taking the car or bus.

Encourage more play time​
Inspire our children to play active games (such as play tag, soccer, basketball, badminton, frisbee) with friends during recess.

Creating an activity corner at home​
This can make staying active fun for your family.

Join your children in using workout videos to exercise will make the session more interactive and engaging.

How do I create a supportive environment? 02

Parenting is a team effort. When it comes to keeping your child active, you don’t have to do it alone! Having a supportive environment helps the family stay active together:​

Team up with your spouse to share exercise routines​
Setting positive examples for your child whilst making it enjoyable and bonding for everyone.​

Engage extended family​
Invite grandparents or family members for walks or fun activities.

Collaborate with neighbours​
Organise group activities or playdates. This makes exercise a shared experience and fosters a supportive community.​

My child is not getting enough exercise 03

Here's how you can encourage more movement in a fun and engaging way:

Lead by example
Participate in physical activities together like cycling, badminton, dance workouts or play tag.

Make it social
Encourage team sports like football or netball. Playing with friends builds teamwork and makes exercise enjoyable.

Get the family involved
Join HPB’s Active Family Programme on weekends for family-friendly activities like inline skating, skateboarding, archery and badminton.

Find activities they enjoy
Getting your children excited about physical activity starts with connecting it to what they already enjoy and letting them choose what makes them happy. When they feel involved and included, they’re more likely to join in and stick with it.

Not sure where to begin?
Take a look at your child’s Health Plan! Our school health doctors and nurses have highlighted activities your child enjoys. Use that as a guide—whether it’s heading to a nearby park for some outdoor fun or adding simple indoor activities into daily routine.

My child refuses to exercise 04

It’s not easy when your children aren’t keen on exercise. Here are some tips to motivate them to take the first step:

Understand their reason before pushing them to exercise. For some, it might be discomfort with the heat or preference for relaxed activities.

Consider other activities to make exercise more accessible and less daunting:

  • Indoor playgrounds and bowling alleys are some venues that offer cool, comfortable environment where our children can be active without feeling overheated.
  • Swimming is an enjoyable and low-impact exercise that appeals to many children. Public pools often have exciting features like water slides or wave pools, making it a fun alternative to traditional workouts.
Integrate physical activity into their daily routines 05

Meeting our children where they are is key to making exercise feel less overwhelming. Starting small, like with a 10–15-minute session, can help them build confidence and gradually work toward their Health Plan goals of 60 minutes of daily activity.

Simple ways to add movement into everyday life:
Turn sitting and standing into exercise: start with 10 sets of sitting down and standing up, gradually increasing as they grow more comfortable.

Take the stairs instead of the lift and escalators: start with 1 to 2 flights of stairs and add more each week.

Walk instead of ordering in, take a stroll to a nearby hawker centre or mall, take the opportunity to bond and enjoy a meal together.

Encourage unstructured play
Mix short 15-minute bursts of play in between activities throughout the day.

Organise unstructured activities like playing at the playground, hide & seek and playing catching.

Join a sporting event
Choose activities that align with their interests, such as weekly swim classes, football, or badminton.

My child enjoys exercising, but I don’t feel safe letting them go alone 06

Keeping your child safe while letting them be independent is not an easy task, especially when they’re playing or exploring without us watching closely. Here are some ways we can keep them safe:

Create a vibrant environment for play
Filling your home with bright colours and engaging toys, like hula hoops and hopscotch mats, can make the space feel lively and inviting, encouraging our children to stay active.

Set up a DIY obstacle course using pillows, household items like bottles as weights and floor markers to avoid. This way, you can turn your living room into a lively and exciting playground.

Ask your extended family and neighbours to help keep an eye out.

Find pockets of time to join your child to exercise
Schedule regular family exercise time such as after dinner. Exercising together serves as bonding time, and you can use it to discuss your child's day.

Tips to stay safe while playing outdoors
Making sure our child stays safe while being active is a top priority. Here’s how you can ensure their safety:

Know before you go!
Make it a fun quiz to test your child’s safety knowledge. Help them understand and follow essential safety tips such as make wearing protective gear (helmets, knee/elbow pads) a habit for activities like cycling or rollerblading. When needed, have an older sibling or adult to supervise.

Warm-up and power up!
Make warm-up and cool-down exercises part of their routine to prepare their bodies and prevent injuries.

Listen to their body
Check in with your children. If they feel unwell (e.g., dizzy, shortness of breath), seek rest or medical advice if necessary.

Stay hydrated!
Remind them to drink plenty of water before, during, and after physical activities to stay hydrated and energised.

If your child has underlying health issues, speak to their doctor to get exercise recommendations and safety tips.

Family at the park

Interesting Insights

Shape their future with healthy choices

Our children 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 such as eating junk food, and lack of exercise and sleep, can lead to serious health issues like high blood pressure, high blood cholesterol and type 2 diabetes.

Early weight struggles, lifelong health risks

In Singapore, childhood obesity among primary and secondary school children has grown from 13% in 2017 to 16% in 2021.* According to the Health Promotion Board, 7 in 10 children who are overweight at age seven are likely to stay overweight into adulthood.

Additionally, 1 in 3 overweight students are affected by conditions such as abnormal blood pressure, cholesterol or blood sugar levels.**

As parents, we have the power to change this!

By encouraging our children to make healthier 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: https://www.kkh.com.sg/news/patient-care/its-just-baby-fat-tackling-childhood-obesity-requires-a-family-based-approach
** 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?

Support Brain Development and Improve Brain Function

Children who have healthy diets tend to perform better academically

Consuming nutritious foods regularly can boost performance and development

Helps our children focus and concentrate better in school

Healthy
Growth

Proper nutrition ensure our children grow and develop optimally

A well-balanced diet helps our children develop strong bones and muscles

Enhance overall mental well being

Higher
Immunity

A diet rich in vitamins and minerals can significantly boost our children's immune systems

Helps our children stay healthy and resilient against illnesses

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.

Your Guide to Managing your Child's Eating Habits

From overeating to picky eating, many of us face these mealtime challenges.

My child is overeating at mealtimes 01

Many children don't know when to stop and may overeat, but with a few gentle strategies, we can guide them towards healthier habits.

Water before meals
Encourage them to drink water or clear soup before meals. This helps to reduce hunger and avoid overeating.

Serve on smaller plates
Portion their food on a smaller plate instead of serving from large communal bowls or packages. This will help to create the illusion of a full plate and help control portion sizes.

Offer healthier alternatives
If your child asks for more, offer vegetables or fruits which are lower in calories and high in fibre to fill them up first, instead of rice or meat.

Avoid skipping meals
Ensure your children don’t skip meals, especially breakfast. Missing meals can lead to hunger and overeating later.

Reduce distractions
Create a mealtime environment free from distractions like digital devices or TV. This helps your children focus on eating and able to recognise when they are full.

My child is eating too fast at mealtimes 02

Eating too fast may:

  • Cause digestive issues.
  • Result in overeating before realising they are full.

Chew each bite
Cut food into smaller pieces and encourage your children to chew and eat at a slower pace. Aim for around 20 minutes to finish a meal, giving their stomach time to the signal to the brain that they’re full.

Lead by example
Children often follow adults. Model mindful eating by slowing down and enjoying your meals together.

My child likes to eat less nutritious food 03

With patience, we can guide them towards healthier options and help them develop a taste for nutritious foods that support their well-being.

Reduce less nutritious food
Gradually cut down on buying and offering processed foods such as potato chips, keropok, nuggets.

Keep healthier options available
Stock up on fruits, vegetables, nuts, low-fat sweetened yoghurts and wholegrains so your children can reach out to nutritious choices when they are hungry.

Offer healthier options
Swap processed options with lean meats, fish, beans and eggs. Provide two healthier choices to help your children feel involved. For example, ask, “Would you like sliced fish soup or grilled salmon with rice?”

Check out some delicious and nutritious snack ideas to inspire your inner master chef here.

Practice moderation
It’s okay to have treats occasionally but balance them with wholesome meals. If your children have fast food for lunch, opt for wholegrains, lean protein, fruit and vegetables for dinner.


My child prefers sweetened beverages 04

Children are often drawn to sugary drinks, from chocolate malt beverages to flavoured juices, which may contain hidden sugars.

Make a water pact
Bring a water bottle on outings and commit as a family to choosing water over sugary drinks.

Stay firm on limits
When your child asks for sugary drinks, gently say ‘no’ and remind them of the water pact and its benefits.

Enhance water naturally
Infuse sliced fruits like berries or oranges to your child's water bottle for a flavourful twist without added sugar.

Offer healthier alternatives
Choose drinks with the Healthier Choice Symbol, or Nutri-Grade A/B, like low-fat milk, reduced or no sugar soy milk.

Set gradual goals
Work together to reduce sugary drinks, starting with 1 less sugary drink per week, then 2 the following week. Stay on track by recording down and celebrate your child’s progress.

My child does not like to eat fruits or vegetables 05

Many children find the textures or flavours of fruits and vegetables unfamiliar. With a little patience and creativity, we can make them more appealing!

Know their preferences
Take note of what your children enjoy, including flavours, textures and pairings. Cater fruits and vegetables to their preference.

Introduce fruits & vegetables gradually
Start by introducing small servings of fruits and vegetables at each meal, like a dessert spoon of vegetables or a slice of fruit, then slowly increase to the recommended servings. As your child becomes accustomed to the taste, aim for 2 servings of fruit and 2 servings of vegetables a day.

Involve them in choices
Let your children help with meal planning, grocery shopping to increase interest in their selections. This helps to understand their preferences and motivate them to eat foods they’ve selected.

Get creative with recipes
Eating the same type of vegetables every day can get boring for everyone, use different cooking methods, like roasting or air-frying, and add herbs or spices for flavour. Try raw vegetables with colourful dips to keep things interesting!

Sneak in vegetables subtly
Add finely chopped vegetables into pasta sauces, soups or stir-fry where they blend with other ingredients.

Be a role model
Show enthusiasm for fruit and vegetables by eating them with your child. When your child sees you enjoying vegetables, they are more likely to follow suit.


My child is a snack monster 06

“Mummy, daddy, can I have a snack?” Children often love to snack, but we can help steer them toward healthier choices in a gentle way.

Understand why they snack
Are your children truly hungry or just bored? If it’s boredom, suggest an activity. If they’re genuinely hungry, offer a healthy snack.

Recognise real hunger cues
Encourage them to drink water to see if they are thirsty. Snacks spaced 2-3 hours after meals are usually enough to keep them satisfied.

Stick to regular meals
Ensure your children don’t skip meals, especially breakfast, to help prevent excessive snacking.

Keep nutritious snacks on hand
Snacking isn’t bad, it’s the type of food we choose to snack on that makes all the difference. Stock up on fruits, nuts, low-fat plain milk and other healthy options so your children have easy access to them when hunger strikes.

Serve smaller portions
Use small bowls for snacks to avoid overeating and try not to let your child eat directly from the packaging itself.

Limit less nutritious foods at school
It may be tough to ensure your child snacks wisely in school. Provide healthier options for their snack break such as fruits like bananas, blueberries, or grapes instead of cookies or kaya buns. You may want to consider giving just enough pocket money for a nutritious meal, leaving no money to buy sweetened drinks.

Avoid using food as a reward
Encourage positive behaviour with extra playtime or fun activities instead of snacks. This helps your child to build a healthy relationship with food.

My child’s eating patterns change during holidays 07

The holidays may throw off routines and bring lots of treats, so it’s only natural for routines to get looser. Here’s how to keep things balanced so your children can enjoy the holidays mindfully:

Plan ahead
Plan meals ahead during the holidays, if possible, where to go and what to eat. This can help avoid overeating and relying too much on treats.

Set limits together
Set a reasonable limit on treats for the week and let them enjoy the goodies in small portions without overdoing it. Avoid sitting close to the food or snack table at festive gathering to avoid mindlessly reaching out for food.

Prepare healthier treats
Holiday spreads don't have to be all sweets! Add a healthier twist by opting for lower sugar baked goods and drinks, plus fruit and vegetables to keep things balanced.

Stay hydrated
Encourage your children to sip water throughout the day – sometimes thirst can feel like hunger.

Stay active
Bring movement into your holiday plans with family outings like walks, hikes or fun physical games that everyone can enjoy. Carry light equipment along such as a frisbee, resistance band, skipping rope, or balloons for a fun workout with your child.

Be a role model
Lead by example! Show your child how to enjoy holiday treats in moderation and balance it out with physical activities.



Benefits of Limiting Screen Use

Research has shown that limiting screen use can benefit children under 2 years in the following ways:

Better Language Development

Higher engagement in real-world play and interactions prevents language delays

Allows our children to pick up wider vocabulary

Improved Physical Health

Active playtime reduces risk of obesity and healthier habits

Helps your child manage feelings and stress more easily

Healthier Posture

Being active helps avoid sitting for long periods

Improves posture and reduces musculoskeletal issues

Better Sleep

Less stimulations before bedtime improves overall sleep quality

Contribute to mental and physical growth

For older children, limiting screen use can have positive effects in the following ways:

Academic Performance

More focused time on academic tasks can lead to better overall performance

Strong Decision Making

Reduced distractions help our children develop deeper focus.

Leads to more thoughtful and confident decision-making.

Improved Attention Span

Less stimulation allows our children to concentrate better.

Helps our children to stay engage with tasks for longer periods.

Better Social Connections

Face-to-face interactions help build stronger supportive friendships.

parent icon

Managing your child's screen use is not just about setting limits. It's about finding the right balance.

Helping our children develop healthy screen habits is important and is within our reach. By setting clear boundaries, encouraging outdoor play, and being mindful of what they are watching - we are actively supporting their growth and well-being.

Try developing a balanced screen plan with your child! The plan can help them enjoy screens responsibly while benefiting from offline activities like outdoor play.
Screen time might not be entirely bad - why it matters to your child
Family connection

Watching shows together fosters bonding within healthy limits.

Friendships

Some game time can improve well-being, identity, and prosocial behaviour, and fewer conduct problems.

Academic performance

Educational games and apps support cognitive development and can boost engagement with learning. This can help improve academic performance and enrich knowledge and literacy skills.

Your guide to balancing screen & quality time

Our children spell love as T-I-M-E, not W-I-F-I. Here are some tips to find balance:

Try this instead

My child is glued to their electronic devices all the time 01

Instead of saying, "Stop using your devices!", try asking questions like "what fun activities can we do together instead?" Consider:

Having conversations and encourage sharing

For older children, parents may consider using these guiding questions:

  • How does being online make you feel?
  • Do you feel you spend too much time on screens?
  • How does it affect you?
  • How can we balance online and offline time?

For younger children, talking to them about their favourite activity or games, or ask about their friends from school. Encourage open sharing by prompting cues like “tell me more”.

Managing their screen interests

Learn about their favourite online and offline activities with curiosity and without judgement. Ask questions like:

  • What’s your favourite game right now?
  • Can you tell me how this game works?
  • What are some non-screen activities you enjoy?

Reflecting on your media habits using these guiding questions:

  • Am I mindful of my screen use around my child?
  • Are screens affecting our quality time, such as mealtimes?
  • Am I present and engaged with my child when we are together?

My child always breaks the rules and doesn’t listen to my advice 02

Instead of saying “I told you so many times! Why can’t you just listen?”

Try this instead:

  • Stay calm and discuss responsibilities such as "you can play after you finish your schoolwork'.
  • State expectations upfront. Instead of saying "you can only play 1 hour of mobile games every day", you can say "you can only play 1 hour of mobile games when I am at home, after you've finished your schoolwork".
  • Reinforcing positive behaviour with praises such as "thanks for stopping when the time was up."
  • Discuss and adjust rules as your child shows responsibility or gets older.
I have difficulty being firm and tend to give in to whatever my child wants 03

Instead of saying "alright, you can watch for another 10 minutes," when your child wants more screen time.

Try this instead:

  • Set clear rules together with a gentle and firm tone: "Let's agree to watch TV for 30 minutes a day."
  • Avoid screen time as reward or punishment. Offer outdoor activities instead.
  • Be empathetic but firm, let our children express their feelings while you remain consistent with rules, "Can you tell me why you are upset? We agreed on 30 minutes a day."
I need to keep my child occupied while I am busy with household chores 04

Instead of relying on screens, consider these ideas:

For babies and toddlers:

  • Invest in a playpen like blocks or simple puzzles to encourage independent play.
  • Get them involved in chores as simple tasks give them a sense of responsibility and accomplishment.

For children under 5 years old:

  • Let them assist with simple tasks like making their bed, feeding pets, or helping with breakfast like pouring juice or scooping their cereal.
  • Encourage them to help organize their books and toys after playtime.

For children aged 6-12 years old:

  • Have them help with chores like folding clothes or vacuuming the house.
  • Let them assist in making simple meals, like a sandwich or mixing ingredients.
  • Assist younger siblings and do something fun together, e.g. dancing and playing boardgames.

Interesting Insights

How sleep impacts your child's health and learning

Sleep plays a critical role in our children's brain devleopment and well-being. Research shows that shorter sleep duration is linked to increased rates of depression, anxiety, impulsive behaviour, and learning difficulties.

Do you know how much sleep our children need?

In Singapore, 65% of school-age children don’t get the recommended 9 to 11 hours of sleep. Children who lack sleep often experience increased calorie intake, lower energy, and weight gain. As parents, we have the power to make a difference!

Helping our children develop healthy sleep habits today sets the stage for their well-being tomorrow. Simple steps like a regular bedtime, enough rest, and a cozy sleep environment can make a big impact.

Our attention to their sleep habits is essential for a healthier future. Let’s make bedtime a positive part of their routine and give them the gift of good sleep starting tonight!

Benefits of Sleeping Well

Better Learning

Sufficient sleep improves your child's memory

Improved Mental Well-being

Sleep boosts mood and emotional balance

Helps your child manage feelings and stress more easily

Physical Health Boost

Good sleep supports healthy growth

Strengthens immune system

Healthier Eating Habits

Well-rested kids are less likely to overeat

Tips for Better Sleep Habits for our children

A good night’s sleep helps your child stay healthy, happy, and focused. Let’s work with them to support their Health Plan journey!

Here are some strategies to help your child sleep well

My child has difficulty falling asleep at night 01

It’s common to feel frustrated or impatient when your child has trouble falling asleep.

Limit naps
Ensure naps don’t interfere with bedtime by keeping them shorter and earlier in the day.

Identify sleep barriers
Look for factors that may be keeping your child awake, like bright lights or noise. Consider blackout curtains or asking older siblings to keep the noise down.

Create a consistent routine
Develop a calming bedtime routine that you follow every night, whether it’s a school night or holiday. This helps set their internal clock, making it easier for them to fall asleep and wake up refreshed.

Set a time limit
Use a timer to help your child track the time left to finish activities and get ready for bed.

Digital curfew
Keep screens out of the bedroom and avoid them for at least an hour before bed. This helps protect their sleep cycle from the effects of blue light.

Relaxing pre-sleep activities
Help your child wind down with calming activities like bonding over a bedtime story, listening to soothing audio sleepcast or gentle stretching exercise.

My child says he/she is hungry and cannot fall asleep 02

It’s natural instinct for you to provide snacks to satisfy your child’s hunger.

  • Offer your child a nutritious snack such as a warm cup of milk or plain yoghurt.
  • Ensure your child does not skip meals and the portion of their three main meals is based on the recommendation of “My Healthy Plate”.
  • Avoid heavy dinner that could cause discomfort and keep them awake.
My child is afraid to go to bed by himself/herself 03

Your child doesn't want to sleep alone because they are afraid.

Try to:

  • Understand your child’s fears and reassure your child his/her room is a safe place. You can say "We are here to make sure you are safe. Nothing will bother you so you can sleep well in your room tonight.
  • Give your child a security object such as blanket, toy or stuff toy.
  • Make your child feel less intimidated by having a night light in the room or leave the door slightly open.
  • Let your child know you will check in on them regularly if they are worried about being left alone. For example, start by accompanying them until they fall asleep and slowly reduce your presence over time.
My child feels anxious for the next day and unable to fall asleep 04

Sometimes, we may downplay a child’s worries, telling him/her “there is nothing to worry about”. This approach may leave a child feeling misunderstood or invalidated.

Try this instead:

  • Pay attention to your child’s stressors. Identify what may be causing your child to be stressed out.
  • Listen to your child’s worries and provide words of reassurance such as “I am here with you and let’s get through this together”.
  • Engage your child in breathing exercises to calm down.
  • Allow your child to discuss their worries with you and help them develop strategies to cope with their stress.
  • Seek help from the School Counsellor if your child is expressing worry and stress.
We’d love
to hear from
you!
Back to Top
By continuing to use and navigate the HealthHub website, you consent to the use of cookies in accordance with our Privacy Policy and Terms of Use.
HealthHub
About
FAQ
Copyright © Ministry of Health Singapore. All rights reserved.