Ask the Expert Series: Why is Healthy Eating Important for Children?

**Continue from the above** Don’t forget that the added sugar mentioned does not only include sugar in candy and soft drinks but also in cakes, cookies, fruit juice, and many more. Based on this list, the appropriate portion would be 2 pieces of milk candy or 2 cubes of dark chocolate for a 2-3-year-old child. Also, reading nutrition labels allows us to plan the most appropriate portions for our kids to prevent increased risk of obesity and tooth decay in the future!

All vegetables are good! If you’re having trouble feeding vegetables for your child, you could offer a variety of shapes, colours and textures to increase their willingness to try. A good mix to have are spinach, carrots, corn, and tomatoes, as they are milder in taste and are different colours! Some say children tend to be more willing to try milder-tasting foods, but it really depends on their preferences. Generally, the rule of thumb is to offer them a variety of vegetables to help them, and yourself identify the ones they are most interested in.

Yes, there are! I’m not sure if you are referring to lactose intolerance or cow's milk protein allergy, but for either one, you can use calcium-fortified plant-based milk as alternatives, such as soy milk, rice milk, and almond milk. Don’t forget to choose non-flavoured and unsweetened milk to reduce your child's intake of added sugar!

Healthy eating means eating a wide variety of foods from each food group (ie. wholegrains, meats, fruit, and vegetables) in the right portion and limiting the amount of added sugar, sodium and saturated fat (fat is not limited to toddlers aged below 2). Healthy eating is important for your child’s overall health, growth and development, including brain development. Eating healthily during childhood sets a good foundation for their diet when they grow up, which helps to prevent chronic diseases (e.g. type 2 diabetes, high blood pressure, and certain cancers) as well as obesity.

**continued** - Stock up on healthy food and snacks: Your children tend to eat what is available at home, so make fruits, unsalted/unsweetened nuts, low-fat milk or yoghurt readily available. - Avoid using food as a reward or punishment - Offering him a piece of chocolate for eating healthily may lead to unhealthy relationships with food.

Some essential nutrients that are good for brain development are omega-3 fatty acids, iron, choline, and antioxidants. You can find them in food sources such as salmon, eggs, lean meat, nuts and seeds, colourful fruits and vegetables. In short, a healthy and balanced diet that includes a variety of foods from each food group helps with mental development!

Necessary nutrients for children and adults are the same, apart from the amount. Children need carbohydrates, protein, fats, vitamins and minerals. By following the My Healthy Plate concept, you can ensure a variety of food groups are on their plate to meet their nutrient requirements. It is important to include calcium-containing protein food, such as dairy products (full-fat products are allowed for toddlers below 2), in their diet for healthy bones and teeth! An adequate amount of fibre is important to maintain normal bowel habits and the prevention of certain chronic diseases in the future.

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