Branded content
Calmer bedtime routines, smarter screen habits, easy family fun: Practical ways to raise healthier children
A few small shifts, like using parental controls on the television or trying free activities through the Healthy 365 app, can positively impact your child’s well-being
Build lifelong healthy habits by making simple, consistent changes to your children’s daily routines.
PHOTO: GETTY IMAGES
Follow topic:
Raising happy and healthy kids does not require big changes or strict routines. Often, it is the small, everyday moments – like sharing a meal, going for a walk, or reading together before bed – that make the biggest difference.
As a parent, you play a big role in shaping your child’s habits and long-term health. The good news? You do not need to overhaul your whole routine. Mealtimes, playtime, and bedtime are all opportunities for simple, meaningful and fun ways to build healthier routines
For practical ways to get started, click through these everyday scenarios for simple, doable ways you can try with your family.
Get moving, together: Ideas to keep kids aged seven to 12 active
Click on the four items to find easy ways to exercise while having fun
ILLUSTRATION: SPH MEDIA
Physical activity supports your child’s growth and overall well-being. It can also help with focus, confidence and managing emotions
A trip to the park offers plenty of opportunities to get moving as a family. Whether it is a bicycle ride, a game of tag or catch, or walking the dog, these moments add up. They are also a great way to model an active lifestyle and show your child that being active can be fun and part of everyday life.
You can add your child’s profile to the Healthy 365 app
Unstructured play is just as important. Let your child take the lead, make up the rules and move at their own pace. Even better, invite some of their friends for a fun play date. These spontaneous moments can help their physical and emotional well-being.
From picky to adventurous: Nutrition tips for children aged two to six
Click on the four items for practical tips to encourage healthy eating habits
ILLUSTRATION: SPH MEDIA
Mealtimes are more than just about food, they are an opportunity to bond, build routines and nurture lifelong healthy habits. Simple actions like sitting down to eat with your child can make a big difference. When parents model healthy eating behaviours, little ones are more likely to follow suit.
According to Parent Hub: Grow Well SG – Nurturing Healthy Behaviours
Keep a mix of foods from all the food groups at home to make balanced meals easier. This helps create an environment where making healthier choices comes naturally.
Help your child tune into hunger and fullness cues by encouraging them to pause during meals and describe how their tummy feels – rumbly, comfortable, or full. A simple 1 to 5 hunger scale with pictures (from “very hungry” to “very full”) can make it easier for younger kids to understand and talk about their feelings while building mindful eating habits.
When it comes to drinks, keep a cup or your child’s favourite water bottle nearby to encourage regular sips throughout the day. Make it fun by turning hydration into a game. Use stickers or a simple chart to track how many cups of water they drink and celebrate small wins together.
Bedtime made easy: Smoother nights for kids aged seven to 12
Click on the four items for simple ways to create peaceful routines
ILLUSTRATION: SPH MEDIA
Getting enough quality sleep is essential for growing minds and bodies. Parent Hub: Grow Well SG – Nurturing Healthy Behaviours
Start with simple habits like reading together before bed, it signals to your child that it is time to relax and prepare their body for sleep. Reading to younger children helps them transition more calmly into bedtime. For older kids, letting them choose their own storybook gives them a sense of control and makes bedtime something to look forward to.
For children who feel uneasy about the dark, a gentle night light can make their room feel more comfortable and cosy without disrupting sleep. Create a restful sleep environment with blackout curtains to block out excess light and use white noise to mask outdoor sounds. It will help your child doze off more easily and sleep more soundly through the night.
Calming bedtime routines can include relaxing activities like breathing exercises or listening to audio sleepcasts. These help quiet the mind and ease children into sleep, especially after a stimulating day.
Set limits, stay connected: Managing screen use for kids aged two to 12
Click on the four items for ideas on how to build better digital behaviour
ILLUSTRATION: SPH MEDIA
In today’s digital world, screens are everywhere – from televisions to tablets and phones. While screen time can be educational and entertaining, setting healthy limits is key to supporting your child’s development and well-being.
Choose high-quality, age-appropriate content or educational shows, as recommended by Parenting for Wellness
If your child needs more entertainment, try engaging them in interactive activities, such as a screen-free bingo game
For older kids, watching a show together lets you guide what they are seeing and gives you a chance to discuss what is happening in the programme. Using parental controls and setting clear rules about screen use can help them build good digital habits and stay focused on other important activities like sleep, schoolwork and play.
Your own screen habits matter, too. Kids learn by watching you, so putting your phone face down during family time sends a strong message that real-life interactions come first.
By being present, setting boundaries, and engaging with your child during screen use, you are helping them develop a healthy relationship with technology – one that works with your family routine, not against it.
Register your child’s profile on the Healthy 365 app
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
