Providing children with wholesome meals is essential to supporting their physical and cognitive development in a fast-paced society like Singapore. Children’s energy and nutritional needs are met when they receive the proper nutrition. Parents and other caregivers can lay a strong foundation for their children’s health and foster lifelong healthy eating habits by emphasising balanced and wholesome meals.
Plan Well-Balanced Meals
The first step in making sure that children get the right nutrients is to plan well-balanced meals. Each meal should contain a variety of food groups, including fruits, vegetables, whole grains, lean proteins and dairy products. To provide a complete nutritional profile, aim for a combination of carbohydrates, proteins, healthy fats, vitamins and minerals. The ‘My Healthy Plate’ meal planning tool is recommended by the National Health Promotion Board.
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Include seasonal, fresh fruits and vegetables in your child’s meals. These offer necessary dietary fibre, vitamins and minerals. To ensure a range of nutrients and flavours, use a colourful variety of vegetables and fruits. Consider visiting local farmers markets with your child to source fresh and locally grown ingredients.
The Good, The Bad? And the Ugly
Protein is crucial for children’s growth and development. Include lean protein sources in their meals, such as dairy, poultry, fish, tofu, beans and lentils. These support the development of muscles, the immune system and general health by supplying essential amino acids.
Replace refined grains with whole grains instead, such as quinoa, oats, brown rice and whole wheat bread. Whole grains are a good source of minerals, vitamins and fibre. They support overall health, give you long-lasting energy and help with digestion. Try to gradually introduce whole grains into your child’s diet as they might not take to them right away. When preparing meals at first, mix brown and white rice together before gradually increasing the proportion of brown to white rice over the course of a few days.
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We are taught not to eat fatty foods but not all fats are bad fats! Include sources of good fats like nuts, seeds, avocados and oily fish like mackerel and salmon. Healthy fats are crucial for maintaining overall health, brain development and nutrient absorption. Avoid eating processed and fried food that contains unhealthy fats. You also switch to healthier frying methods, such as using an oven or air fryer instead of deep frying your foods.
Processed foods and sugary snacks should be consumed in moderation because they lack nutritional value and can worsen health conditions. Instead, choose whole foods like lean proteins, whole grains and honey, as well as natural sweeteners like fruits. Limit sugary beverages and promote water as the primary choice for hydration. You can also encourage your child to drink fruit juices or milk. Make it a fun activity by juicing fruits with your child and teaching them what nutrients different types of fruits have.
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Involve Children in Meal Planning and Preparation
Encourage children to help with meal preparation and planning. Include them in the process of selecting ingredients, putting together easy recipes and setting the table. This not only imparts useful life lessons but also fosters a sense of pride and enthusiasm for a healthy diet. Picky eaters may be able to overcome their dislike of some foods if you let them help you cook because they will know exactly what is in the food and how it was made.
Present food in lively, colourful ways to make meals more aesthetically pleasing. Fruits and vegetables can be cut into fun shapes using cookie cutters. Make fruit skewers or put together healthy wraps with a range of fillings. There are thousands of videos online teaching parents how to create fun looking meals; you can even shape the meal to look like your child’s favourite animal or cartoon character. The presentation can encourage children to try new foods and make meals more enjoyable.
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Make healthy snacks for children to eat in between meals. Include options like yoghurt, whole-grain crackers, homemade granola bars, sliced vegetables with hummus and cut fruits. These snacks give children extra nutrients and keep them full throughout the day. Let your child select the snacks they want for that week when you take them grocery shopping. Don’t completely cut out sugary or processed snacks and teach your child that these can be enjoyed in moderation. This will help to promote good eating habits and take away the stigma of good and bad foods.
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Seek Professional Guidance
Consult a licensed nutritionist or registered dietitian for individualised guidance and advice if necessary. They can evaluate your child’s individual dietary requirements and make suggestions based on their age, stage of development and any existing health issues.
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Feeding children healthy meals is crucial for their overall well-being and growth. Parents and caregivers can make sure that children get the right nutrients by focusing on fresh produce, limiting processed foods and planning well-balanced meals. Including creative presentation, healthy fats, proteins and whole grains as well as encouraging children to help with meal planning and preparation will improve children’s nutrition even more. Singaporean parents can help their children live healthier lives by putting an emphasis on wholesome meals and fostering lifelong mindful eating habits.
