A Healthy Food Foundation – for Kids and Teens

recipe 2(Source from hpb.com)

As your child grows and develops, you should provide him with a healthy diet. Here are some tips to guide you:

Aim for variety and balance

Use My Healthy Plate as a guide when planning your child s meals and snacks. 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:

  • Brown Rice and Wholemeal Bread
  • Fruit and Vegetables
  • Meat and Others

Use healthier oils and remember that food in high sugar and salt should only be eaten sparingly.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. Having the right number of servings in the daily diet will help your child get all the nutrients he needs.

Food Groups Recommended number of servings^ per day
6 months (181 days) – 12 months 1-2 years 3-6 years 7-12 years 13-18 years
Brown Rice and Wholemeal Bread 1-2 2-3  3-4  5-6  6-7 
Fruit ½ ½ – 1 1 2 2
Vegetables ½ ½ 1 2 2
 Others of which are dairy foods or calcium containing foods  11/2  11/2  1  1  1

For 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.

Healthy Recipe