Nutritious Choices

Access a healthier self


animated kids

About Healthy Eating

Childhood is a time of learning. Children who grow up in families that enjoy a variety of nutritious foods from the Five Food Groups are more likely to make their own healthy choices as they get older.

Develope eating habits for your kid by teaching your own family to:

About energy intake

Estimated caloric need for children

Infant 1-3 years 4-5 years 6-8 years 9+
100kcal/kg - day 80kcal/kg - day 70kcal/kg - day 60-64kcal/kg - day 93-45kcal/kg - day

Caloric requirement for a child can be calculated using the table above

About Water

waterbottle clipart

The daily recommended intake (DRI) of water depends on factors such as age, sex, weight activity status, air temperature, and humidity. Plain water is recommended as it serves the best way to fulfil this requirement.

It is extremely important to drink at least the minimum required amount of water for children as it improves memory and attention, helps children to maintain a healthy weight, reduces the risk for some chronic diseases, such as type 2 diabetes and heart diseases while also helping to prevent dental cavities, if fluoridated. However, in recent studies 75% of children fail to meet the daily recommended intake (DRI)

Here's a table which summarizes the DRI for children according to weight:

3.5-10kg 11-20kg 20kg >20kg
100ml/kg 100ml/kg (first 10kg)
50ml/kg (every kg above10kg)
1500ml 1500/20kg (first 20kg)
20ml/kg (every kg above 20kg)

The recommended best times to drink water includes:

  1. When you first get up
  2. Before each meal
  3. With snack
  4. Before a workout
  5. With medication if allowed
  6. Drink more water to prevent illness following exposures
  7. Have a glass when tired
{A simple rule about water for all ages} 8x8 - apprx2.5L daily

In June 2009, “scientific American” published an article titled “Fact or Fiction? You must drink 8 glasses of Water Daily”. The article describes the 8x8 rule of thumb dictating that you must drink 8ox glasses of water every day. Tea, coffee, soda, juices and sports drinks do not count towards the eight-glass total. This is a simple guide that offers an easy way of measuring the approximate amount of daily water intake required for each individuals in all age groups.

Some healthy habits to increase your daily water intake: