| • |
Ensure a balanced
and healthy diet every day. |
| • |
Include plenty of fruits
and vegetables. Children who are six years
and older should have at least two servings
of fruit and two servings of vegetables every
day. |
| • |
Choose foods which are
low in fat and sugar. |
| • |
Prepare foods with less
oil, gravy and sauces. |
| • |
Use healthier cooking
methods like stewing, steaming and grilling. |
| • |
Encourage your child to
keep to regular meal times. |
| • |
Provide healthier options
if your child wants a snack. For example,
whole wheat crackers and fruit are preferable
to creamy biscuits, cakes and potato chips. |
| • |
Limit the number of visits
to fast food outlets. If you do bring your
child there, choose healthier food options
wherever available. |
| • |
When at a hawker centre,
select dishes wisely, using the guidelines
above. |
| • |
When eating out, let your
child have plain water rather than
soft drinks. |
| • |
Get your child
to exercise for 30 minutes, at least five
days a week, until he or she perspires and
breathes deeply without getting breathless. |
| • |
Exercise as a family to
make it more fun for your child. Strengthen
the bond between yourself and your child along
the way! |
| • |
Make exercise interesting
for your child. Enrol him in a sports class
of his choice. Encourage him to dance to his
favourite tunes. |
| • |
Get him to help you wash
the car or mop the house. |
| • |
Take the stairs instead
of the lift to your home, and get your child
to follow you. |
| • |
If your child is very
overweight and does not exercise regularly,
bring him to a doctor for a check-up first. |
| • |
Always ensure your child
exercises safely. For example, his shoes should
be comfortable and well-fitting, and he should
avoid exercising during the hottest periods
of the day. |
With a healthy, balanced diet and enough
exercise, you can be sure of a trim and fit child
who is healthier, as well as looks and feels better.
As a parent, I am sure that is exactly what you
wish for your child.
