In a world of processed convenience foods and digital distractions, parents across Singapore are finding innovative ways to nurture healthier habits in their children. These are not complex parenting philosophies or expensive programmes, just simple, playful approaches that transform daily challenges into opportunities for connection.From turning mealtime into sound competitions to making bedtime a cherished ritual, …
Veggie-eating contests, audiobook wind-down routines: How parents are creatively raising healthier children – The Straits Times
In a world of processed convenience foods and digital distractions, parents across Singapore are finding innovative ways to nurture healthier habits in their children.
These are not complex parenting philosophies or expensive programmes, just simple, playful approaches that transform daily challenges into opportunities for connection.
From turning mealtime into sound competitions to making bedtime a cherished ritual, these parent-tested strategies are changing how families approach well-being.
As one parent discovered, “We turned eating veggies into a sound competition. Each vegetable has its own ‘crunch factor,’ and we see who can make the loudest sound while chewing.” Creative approaches like this show that healthy habits do not have to be a struggle, they can become moments children actually look forward to.
This is exactly what the Grow Well SG initiative aims to do — support families in building healthier everyday habits. The programme is guided by four key pillars: Eat Well, Sleep Well, Learn Well, and Exercise Well. These all come under an overarching theme of Bond Well, which emphasises the importance of family connection in a child’s well-being.
With practical resources, relatable tips and everyday strategies, Grow Well SG makes it easier for parents to raise happy, healthy kids — without the stress. Read on as parents share how they are creatively weaving healthy habits into their family routines.
Between long days in school, enrichment classes and co-curricular activities many Singaporean kids may not be getting enough sleep. The result? They may be more tired in the mornings, have difficulty focusing in school and be more hyperactive1.
According to Parent Hub: Grow Well SG – Nurturing Healthy Behaviours, achieving good sleep is not just about an early bedtime, it is about creating the right environment, habits, and wind-down routines. With a few simple changes, bedtime can go from a nightly struggle to a smooth, restful transition.
For Mr Kelvin Tan, 40, a dad of two, giving his son some choice made all the difference. “We introduced a ‘Choose Your Own Wind-Down’ menu for our 9-year-old son, Andrew, where he gets to pick between reading, journaling, or doing simple arts and crafts for 30 minutes in his room before bedtime. It gives him a sense of control over his bedtime routine,” he adds.
As for mum of two, Ms Gini T, 40, a consistent audio cue has made all the difference at bedtime: “Every night as we get ready for bed, I will put on a children’s audio book for the kids. They will know it’s their cue to crawl into bed and get settled. Then the lights go off and we leave the room and they will eventually listen until they doze off. They have even started requesting some of their favourite stories.”
Most children, between 1 to 5 years old, are naturally energetic and instinctively move as they explore their surroundings. But as they grow older, kids tend to become less active, especially when school schedules, tuition and screen time start taking over. Seven- to 12-year-olds who once loved playing catch outdoors might now prefer playing video games indoors.
“The key is to turn everyday moments into opportunities for active play,” says Ms Mollie Seow, head of Coaching, Student Wellness Service at the Health Promotion Board.
“Whether it’s a game of ‘catch me if you can’ on the way to the train station or weekend cycling at East Coast Park, small bursts of movement throughout the day go a long way in keeping kids active and engaged.”
For mum of two, Ms Kumari Revi, 41, weekend walks began as a way to be more active and spend time outdoors with the kids, but it quickly became something everyone in the family looked forward to. “The kids also enjoy keeping an eye out for spiders, monkeys and monitor lizards. It’s been a great way for us to unwind, and as a bonus, our 4-year-old, Deepti, started sleeping better too,” she adds.
Singapore is a food paradise, but between prata for breakfast, fast food temptations and endless bubble tea stalls, getting kids to eat well can feel like a daily battle.
But here’s some reassuring news for parents: developing healthy eating habits takes time, especially for picky eaters. According to a 2014 Singapore Medical Journal2 article, it is more practical to focus on habit formation rather than forcing kids to eat new foods right away.
The article shares some helpful strategies, such as pairing your child’s favourite foods with something new to build familiarity; encouraging them to try just one bite of a new food, but avoid pressure tactics like bribing with dessert; and most importantly, being patient – just because your child refuses a food today does not mean they will dislike it forever. It can take up to 15 exposures for a child to accept and enjoy a new food.
Ms Ming Sim, 43, a mum of two, found her own creative way to help her children warm up to vegetables: “We turned eating vegetables into a sound competition. Each vegetable has its own ‘crunch factor,’ and we see who can make the loudest sound while chewing. My kids love it especially when we eat leafy greens like xiao bai cai and focus on the crunchy stems. Broccoli and carrots are their top picks, but it has also encouraged them to try new vegetables to see what sounds they will make.”
From cartoons to coding apps, kids today are growing up surrounded by screens. While technology is a great learning tool, excessive screen time can impact their focus, sleep, and overall well-being.
According to Parent Hub: Grow Well SG – Parenting For Wellness, setting clear boundaries around screen time is key to supporting your child’s well-being. Creating tech-free zones at home and sticking to a consistent screen schedule can help them concentrate better, sleep more soundly and enjoy more meaningful face-to-face time with family.
Having a go-to alternative helps manage screen requests in a gentle and engaging way for Ms Nurasyidah, 36, a mum of one: “I put together a ‘fun bag’ filled with puzzles, colouring books and small hands-on toys. Whenever my daughter, who is 4, asks for screen time, I bring out the bag first and hand her one activity at a time to keep her engaged and entertained. When I have playdates with my girlfriends who also have kids and they bring their own fun bags, she loves exploring what the other kiddos have too.”
The Grow Well SG programme is a joint initiative by the Ministry of Health, Ministry of Education, and Ministry of Social and Family Development. For more tips and resources, visit Parent Hub.
1 This information was adapted from the Centre for Holistic Initiatives for Learning and Development (CHILD) (Nov, 2022). Healthy Sleep Habits in Children and Adolescents: Why Do They Matter and What Can We Do?
2 Singapore Med J 2014; 55(4): 184-190 doi:10.11622/smedj.2014049
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