At such a crucial stage in their overall development, toddlers need to have good health and nutrition. Parents and caregivers play a key role in ensuring that a child stays healthy and gets proper nourishment, especially at an age where they’re rapidly growing. The level of care and attention that adult guardians provide will also affect not only the child’s physical health but also their overall health. As such, it’s in the best interest of parents and other primary carers to learn about how to provide the healthiest possible lifestyle for the kids in their care.

In Singapore, where citizens’ life expectancy is one of the highest in the world, childhood health and nutrition are taken very seriously by the government. In fact, according to the Global Nutrition Report, the country is on course to fulfill its global nutrition target of tackling the problem of childhood stunting, with only 4.4% of children under five years of age affected. That said, the COVID-19 pandemic has brought on novel challenges when it comes to maintaining young children’s health. The Weight Management Clinic at KK Women's and Children's Hospital, for example, reported a 12% increase in overweight children due to lockdowns and other mandates restricting the movement of people, which limited children’s access to playgrounds and parks. 

Fortunately, Singapore’s top early learning village and preschool institutions have since begun to address this regression by their earnest re-adoption of physical fitness programs and outdoor play areas that encourage children to engage in different physical activities.

At home, toddlers will further benefit from having parents and caregivers that are knowledgeable about their nutrition and health needs. Below are three important tips to help guide a Singapore family when it comes to observing a toddler’s health and nutrition needs.

Encourage Physical Fitness Activities

Between the ages of two and three, toddlers will have mastered the skills of walking and running and may be more capable of other physical movements like kicking and throwing. It’s good for them to be active for a good portion of the day, just as long as they don’t exceed their physical limitations.

Experts recommend that a toddler gets at least an hour of unstructured play and 30 minutes of structured (adult-led) play every day. In addition, a child should avoid being inactive for more than an hour, except for when they are sleeping, of course. 

Some examples of age-appropriate activities that will keep a toddler healthy and allow them to practice their physical skills are the following:

• Animal actions. Parents, kids, and other family members can play together by imitating the movements of animals, such as jumping like a kangaroo or flapping one’s arms like a chicken.

• Acting out nursery rhymes. Toddlers and adults can also liven up nursery rhymes with hand movements and other physical gestures. Try acting out popular rhymes like The Itsy-Bitsy Spider, This Little Piggy, and Twinkle-Twinkle Little Star with your toddler.

• Play traditional games. Another great idea for a toddler’s exercise routine is to introduce them to classic games that you yourself used to play. These can include hopscotch and flying kites.

Provide Optimal Nutrition

A toddler’s nutritional needs are different from those of older children and adults. As a parent or primary carer, you are in charge of helping them develop a healthy relationship with food and keeping conditions like malnutrition and obesity at bay. 

Singapore’s Health Promotion Board proffers these daily food recommendations:

• Brown rice and wholemeal bread.  Toddlers can have the equivalent of ½ to 1 bowl of rice or noodles. Alternatively, they can have 4 to 6 slices of healthier wholemeal bread or 2 to 3 pieces of thosai or dosa.

• Fruits. Since fruits contain sugar, the recommended portion size is ½ to 1 small piece of apple, banana, papaya, watermelon, or mango.

• Vegetables. You can give your toddler ¾ cup or 50g of vegetables a day. Serving vegetables in delicious and appealing new ways can help your child become less of a picky eater.

• Meat and other proteins. Toddlers require more protein to sustain their growth. It’s recommended that they have 180g or 2 palm-sized portions of meat and seafood per day. As for non-meat products, they can consume up to 4 blocks (340g) of tofu or 240g of legumes.

• Milk. At this stage of development, toddlers still require nutrients from milk. They can have between 2 and 3 cups a day, or the equivalent of 500 to 750 ml.

It’s essential to provide your children with balanced and nutritious food to nourish their growing minds and bodies. That said, a little sugary treat here and there wouldn’t hurt. After all, what you would want is a healthy and happy child who’s not deprived of those little joys in life.

Set Aside Playtime for Mental and Emotional Health Development

Your child’s physical well-being shouldn’t be the only thing you should be paying attention to. It’s equally important to be on top of their mental and emotional development. You can help your toddler learn about regulating their emotions and ensure they are not exposed to unhealthy stressors in the environment.

Giving a toddler time to play and interact with others, especially children their own age, is essential for their overall growth. Some activities that will bolster your child’s emotional and mental growth, and therefore contribute to their holistic health, are the following:

• Pretend play. Also known as imaginative play, it’s a great way for toddlers to learn about social interactions and how to express their feelings. You can join your child in playing house or holding imaginary tea parties, or you can supervise such activities with their peers.

• Outdoor play. Take your child to a park or playground with green spaces and let them roam around. Studies have shown that outdoor play can help children develop their cognitive skills and regulate their behaviors.

• Reading stories. Reading books to your toddler before bedtime is a great way to bond and decompress. Winding-down activities like bedtime stories can also help your child achieve deeper and more restful sleep, as opposed to screen time which tends to have the opposite effect.

Providing a healthy diet, a wholesome environment, and opportunities for physical and mental activities are vital in a toddler’s growth and development. That’s on top of their other requirements such as vaccines and regular check-ups. Considering everything it takes to care for a toddler, it can be overwhelming, especially for new parents. The good thing is you don’t have to be perfect all the time.

It’s ok if you sometimes give in and feed them their favourite fast food. It’s fine to let them have their few minutes of screen time while you do your chores. It’s ok to get frustrated when dealing with their tantrums. What’s important is that you show your toddler your unconditional love by providing them with things that are essential to their overall health.