So, remember to include them as an essential component of your child's diet.

white rice) because they contain more vitamins, minerals, phytochemicals and fibre. Wholegrain food such as wholemeal bread, brown rice and oats are more nutritious than refined grains (e.g. The key is not to give up! Introduce wholegrains It might take several attempts before he tries them. For example, cut them into different shapes and sizes. If he still refuses, come up with creative ways to present the fruit or vegetables. If your child simply refuses to eat them, gently encourage him to try. Get your child into a routine of eating fruit and vegetables by offering him a variety of brightly coloured fruit and vegetables every day. Related: Healthier Alternatives to Palm Oil Get Enough Fruit and Veggiesįruit and vegetables are bursting with vitamins, minerals, phytochemicals (beneficial plant substances) and fibre. Note that if your child is under 2 years of age, fat restriction is not recommended as he is still growing rapidly and requires more energy to fuel his growth. However, too much fat, particularly saturated and trans fat can lead to excessive weight gain and health problems like heart disease and stroke. It provides energy and helps absorb, transport and store vitamins in the body. Make Healthier Choices too! Choose Healthier Oilsįat is an essential nutrient in your child's diet. Helping your child make better food choices now will have a big impact on his health and quality of life in the future. Get your child to adopt healthy eating habits from a young age, and he will be more likely to continue having a preference for them as an adult. Of which are dairy foods or calcium containing foodsįor infants aged 6 months – 12 months, their dairy foods or calcium-rich foods servings should be provided in the form of 750ml breast milk or infant formula. Having the right number of servings in the daily diet will help your child get all the nutrients he needs. Since the energy and nutrient needs vary from birth to pre-school and school-going ages, there are specific recommended number of servings for each of the food group for different age groups. Choose healthier oils and remember that food high in sugar and salt should only be eaten sparingly. Related: Guilt-Free Treats to Meet Your Child's Nutritional Needs No one food can provide all the nutrients he needs, so make sure that your child consumes a variety of food from the 4 food groups:

My Healthy Plate as a guide when planning your child's meals and snacks. Meeting nutritional needs of kids and teenagersĪs your child grows and develops, you should provide him with a healthy diet.

Healthy food choices