How to Feed Your Children Healthily
We have compiled quick guides and tips for parents regarding feeding your child healthily.
1. Start right from young
More info on our previous blog post: Starting Solids for Babies
2. Introduce food based on age group
Note: This chart should not be used to replace the advice from your baby’s pediatrician. Always consult your baby’s pediatrician before introducing new foods to your baby. Please remember that all foods have the potential to be an allergen.
3. Feed them good fats such as avocados
The chart above shows how to choose ripe avocados. Find out how to keep an avocado from browning to avoid wastage.
4. Monitor the consumption of sugar
Children should have no more than 19g of sugar a day for children aged 4 to 6 years old (5 sugar cubes), and no more than 24g (6 sugar cubes) for children aged 7 to 10 years old.
Tips for parents:
Go for whole fruits rather than juices because whole fruits contain fiber whereas fruit juices are high in fructose
Avoid sugary fizzy drinks and sodas; get your children to drink plain water
Whenever possible, avoid giving commercial sugary cereals, dried fruit bars, sweet yogurts, biscuits and cakes for breakfast too frequently
Choose wholegrain breakfast cereals that are not coated with processed sugar or honey
Make your own pasta sauces when you cook pasta because ready-made pasta sauces are high in sugar. If you’re baking, try halving the sugars used in the recipes
Keep an eye on food labels. Sugar is sometimes listed on the ingredients list as cane sugar, honey, brown sugar, high fructose corn syrup, fruit juice concentrate, corn syrup, fructose, sucrose, glucose, crystalline sucrose, nectar.
5. Monitor the consumption of salt
The maximum recommended amount of salt for babies and children is:
Up to 12 months – less than 1g of salt a day (less than 0.4g sodium)
1 to 3 years – 2g of salt a day (0.8g sodium)
4 to 6 years – 3g of salt a day (1.2g sodium)
7 to 10 years – 5g of salt a day (2g sodium)
11 years and over – 6g of salt a day (2.4g sodium)
Tips for parents:
Do not to add salt, soy sauce and seasonings to your baby’s food because their tiny kidneys cannot cope with it
Always check nutrition labels
Avoid processed meats such as ham, bacon and sausages
Introduce pizza, nuggets, fish fingers as occasional treat only
Limit store-bought biscuits, crisps, crackers, soups, sauces, gravies, canned foods; if needed, go for low-sodium options
Limit ready- or microwavable-meals
Always introduce naturally low-salt foods: fruits, vegetables, plain meat, poultry, fresh fish, eggs, lentils, chick peas, milk
6. Introduce whole grains to substitute refined carbohydrates
Reduce the consumption of refined carbohydrates such as white rice, bread, pasta and noodles. Go for whole grains, examples in image below:
How to include whole grains in your children’s meals?
When you’re making a sandwich, use one slice of white bread and another slice of wholemeal bread
Mix brown rice or millet or quinoa with white rice
Serve whole grain cereals with milk or yogurt and your children’s favorite fruits
Bake healthy muffins with rolled oats
Add chia seeds into overnight oats