Skip to content Skip to navigation menu Loading
Do you want to delete selected products from wishlist?
Yes
No

Healthy Diets for Kids: A Practical Guide



Your child’s diet should include a variety of food from the four different food groups:

  • Rice and alternatives
  • Fruit
  • Vegetables
  • Meat and alternatives

A mix of these food groups provides energy and nutrients for a healthy child. Select more food from the base of the pyramid (e.g. rice, bread, noodles) and less from the top of the pyramid (food high in fat, oils or sugar such as deep-fried food and sweets).

Recommended number of servings per day for children, according to their age

Examples of “1 serving” for the different food groups

Ways to encourage consumption of fruit, vegetables and whole grains

Fruit and vegetables

  • Serve breakfast cereal with diced apples or a sliced banana
  • Prepare fruit smoothies with fresh fruit and reduced-fat milk
  • Add shredded lettuce and carrot to porridge
  • Top toast with mushrooms, tomatoes, capsicums or sweet corn
  • Serve cucumber, carrot and capsicum sticks with low-fat yoghurt dip
  • Make a colourful fresh fruit platter for dessert
  • Add a variety of vegetables to meat dishes, noodles and soups
  • Cut vegetables into interesting sizes and shapes, like stars and diamonds, to make vegetables more appealing to children

Whole grainsOffer wholemeal bread, whole-grain cereal or whole-wheat biscuits for breakfast or as a snack

  • Replace white rice, white vermicelli and pasta with brown or red rice, brown rice vermicelli or whole-wheat pasta
  • Replace half the flour used for baking bread, cakes and kuehs with whole-grain flour
  • Use crushed unsweetened whole-grain cereal or oats as breading for baked/pan-fried chicken or fish
  • Use whole-grain flour in place of corn flour to thicken sauces and soups

Note: Incorporate whole grains slowly into your children’s diet if they have not tried whole grains before or have an aversion to it. Try replacing a slice of white bread with wholemeal bread when making sandwiches, or half of white rice with brown rice. You can also serve whole grains with other food that your children enjoy eating. For example, serve oatmeal with raisins and whole-grain cereals with low-fat yoghurt.

The text of this article was originally published on the website of the Health Promotion Board. Reproduced with some modifications with permission from HPB.


GUARDIAN SINGAPORE │ THE NO. 1 HEALTH AND BEAUTY RETAILER IN SINGAPORE ONLINE

With more than 116 stores island-wide, it retails a comprehensive range of health & beauty products. Guardian has evolved from its pharmacy roots into a holistic one-stop solution for customers' health and beauty needs. It continues to expand its product and service range to meet the redefinition of beauty by today's customers - where health meets beauty.

Now more than ever, it's imperative for us to take care of ourselves, our health! Every aspect of our lives is affected by it, from our mood to our appearances to our lifespan. We often forget that we must first take care of ourselves from the inside out. Remember, you are what you consume! Eating nutritious food doesn't stop when you grow up. Just as children consume milk formulas such as Pediasure to develop, teens and adults should consume supplements to maintain good health. We offer a range of Vitamin D, Vitamin B, Omega 3, Glucosamine and Prebiotic supplements from reputable brands that will help to further boost your health and physical well-being.

Enhance your beauty from the inside, then empower your body on the outside. Become more comfortable in your own skin with Bio Oils, formulated by many dermatologists to be the most efficient product for you. Additionally, we offer high-quality toothpaste products from brands like Sensodyne and Colgate that encourage others to smile when they see your bright smile!

We can help you take a step closer to showing the world your true, unique self by helping you choose the right health and beauty products.

Privacy Policy Terms & Conditions
© 2024 Guardian Health & Beauty. All rights reserved.