Healthy plate for kids? Proper nutrition is essential for your child’s physical and mental development. Aileen Ling, a Naluri Dietitian, answers common questions about children’s nutrition, offering practical advice to ensure kids eat well and stay healthy. Find out more by visiting this thread.
Healthy Plate for Kids: What food should be included in their diet?
Q: What is healthy plate for kids or healthy eating, and how does it affect kids?
Aileen Ling: Healthy eating means consuming a variety of foods from all food groups (whole grains, meats, fruits, and vegetables) in proper portions while limiting added sugar, sodium, and saturated fats (except for toddlers under 2).
Healthy eating supports overall health, growth, and brain development, laying the foundation for lifelong healthy habits and reducing the risk of chronic diseases like type 2 diabetes and obesity.
Q: What are the important nutrients for children?
Aileen Ling: Children need carbohydrates, protein, fats, vitamins, and minerals—similar to adults, but in age-appropriate amounts. Using the My Healthy Plate concept ensures a balanced diet.
Don’t forget calcium-containing foods like dairy for healthy bones and teeth. For toddlers under 2, full-fat dairy products are allowed. Adequate fibre is also key to maintaining healthy digestion and preventing chronic diseases later in life.
Q: Which foods are best for mental development?
Aileen Ling: Nutrients like omega-3 fatty acids, iron, choline, and antioxidants are great for brain development. Include foods such as salmon, eggs, lean meat, nuts, seeds, and colourful fruits and vegetables. A well-rounded diet with a variety of foods supports optimal brain health.
Q: My toddler eats less. How can I ensure he gets enough nutrition?
Aileen Ling: It’s common for toddlers to eat less as they explore the world. Here’s what you can do:
- Create a distraction-free mealtime environment.
- Present meals in fun and creative ways.
- Monitor growth charts; if they’re within the normal range, there’s no need to worry.
For portion guidelines, visit the HealthHub Food Portion Guide for Toddlers.
Q: My 3-year-old is allergic to dairy. Are there alternatives?
Aileen Ling: Absolutely! For lactose intolerance or cow’s milk protein allergy, try calcium-fortified plant-based milk like soy, rice, or almond milk. Choose unsweetened, non-flavored options to limit added sugar.
Q: If I had to choose 1 or 2 vegetables to convince my child to eat, which should I pick?
Aileen Ling: All vegetables are nutritious! Start with milder-tasting options like spinach, carrots, corn, or tomatoes. Present them in fun shapes, colors, and textures to increase their appeal. Over time, introduce a variety to discover your child’s favorites.
Q: Do kids need multivitamins? Which ones are essential?
Aileen Ling: Kids consuming a well-balanced diet usually don’t need multivitamins. If they eat less during meals, supplement with nutritious snacks. Consult a doctor before starting any supplements.
Q: My 2-year-old refuses rice and vegetables but loves yoghurt, bread, fruits, and chicken. What can I do?
Aileen Ling: Gradually introduce variety:
- Add colourful and fun shapes to meals.
- Be a role model by eating the same foods.
- Encourage small bites without forcing.
Patience is key, as children take time to accept new foods.
Q: What is a healthy portion of sweets or candy for kids?
Aileen Ling:
- Toddlers under 2: Avoid sugar completely.
- Kids above 2: Limit added sugar to 10% of their daily calories (25–50g or 5–10 teaspoons).
Examples of sugar content:
- 1 piece of milk candy: ~10g sugar
- 1 can of orange soda: ~42g sugar
- 1 scoop of vanilla ice cream: ~10g sugar
Reading nutrition labels helps plan appropriate portions and prevents health risks like obesity and tooth decay.
Q: How can I encourage my kids to eat healthy meals?
Aileen Ling:
- Be a role model: Eat healthily so they can imitate you.
- Use My Healthy Plate: Ensure balanced meals with various food groups.
- Get them involved: Take them grocery shopping or let them help in the kitchen.
- Be creative: Use colourful ingredients and fun shapes.
Avoid using food as a reward or punishment to build a positive relationship with eating.
About Aileen Ling
Aileen Ling is a Naluri Dietitian dedicated to helping families build healthy eating habits. With expertise in child nutrition, she empowers parents to make informed choices for their children’s growth and well-being.
Final Thoughts
A balanced diet tailored to your child’s needs ensures proper growth, development, and lifelong healthy habits. By incorporating variety and creativity into meals, you can make nutrition enjoyable for your little ones.
Originally published on theAsianparent Singapore
