Between their first birthday and starting primary school, children go from first foods to eating much of what the family eats. This guide sets out what the Health Promotion Board (HPB) recommends for children aged 1 to 6, the everyday Singapore foods that provide each nutrient, and simple routines that make healthy eating easier. For a full week of meals, see our preschool meal plan with sample menus.
How much food does a preschooler need?
Energy needs rise through the preschool years. HPB publishes average daily energy requirements for children. They are averages: an active child may need more, a quieter one less.
| Age | Boys | Girls |
|---|---|---|
| 1 year | 880 kcal | 810 kcal |
| 2 years | 1,080 kcal | 1,000 kcal |
| 3 years | 1,160 kcal | 1,070 kcal |
| 4 years | 1,310 kcal | 1,190 kcal |
| 5 years | 1,440 kcal | 1,320 kcal |
Source: Health Promotion Board, Recommended Dietary Allowances (HealthHub).
A young child's appetite also changes from day to day. HPB's advice is not to force a child to finish their plate, and to let them eat at their own pace.
Key nutrients for children aged 1 to 6
HPB's Recommended Dietary Allowances set daily amounts for a range of nutrients. These are five that parents often ask about, with HPB's own age bands:
| Nutrient | Recommended per day (HPB) |
|---|---|
| Calcium | 500mg (ages 1–3) · 600mg (ages 4–6) |
| Iron | 7mg (ages 1–6) |
| Vitamin A | 250mcg (ages 1–2) · 300mcg (ages 3–6) |
| Vitamin C | 35mg (ages 1–2) · 50mg (ages 3–6) |
| Vitamin D | 10mcg (ages 1–6; 10.5mcg for girls aged 5–6) |
Source: Health Promotion Board, Recommended Dietary Allowances (HealthHub).
Where to find each nutrient in everyday food
Calcium
Calcium contributes to the normal growth and development of bone in children. Milk, yoghurt and cheese are familiar sources. Local options include dried ikan bilis and canned sardines eaten with their bones, tau kwa, cooked kai lan and high-calcium soy milk. HPB lists a glass of full-cream milk (250ml) at about 300mg of calcium, and a small cake of tau kwa (90g) at about 150mg.
Iron
Fish, lean meat, chicken and eggs provide iron, as do tofu, beans and lentils, and dark green leafy vegetables such as spinach. Serving fruit with the meal adds vitamin C to the plate as well.
Vitamin A
Eggs and milk, orange vegetables such as carrot and sweet potato, and dark green leafy vegetables are everyday sources.
Vitamin C
Papaya, oranges, guava, kiwi and strawberries contain vitamin C, and so do broccoli and capsicum.
Vitamin D
Oily fish, eggs and fortified foods provide vitamin D, alongside sensible time outdoors.
Lutein and zeaxanthin
Lutein and zeaxanthin are nutrients naturally found in the macula. In food, they come mainly from dark green leafy vegetables such as spinach and kai lan, and from corn and egg yolk.
My Healthy Plate for young children
HPB's My Healthy Plate turns this into something you can use at every meal: fill half a child-sized plate with vegetables and fruit, a quarter with wholegrains, and a quarter with meat and others. HPB also suggests including all four food groups at main meals and at least two at snack times.
For a full week of meals built this way, with local foods and a printable menu, see our preschool meal plan for ages 3–6.
Simple routines that help
- Regular meals and snacks, so your child comes to the table hungry but not overtired
- Water as the everyday drink: HPB suggests 6 to 8 glasses a day for children aged four to five
- Sweetened drinks kept for the occasional treat
- Family meals at the table, without TV or games
- Cooking with less oil, salt and sugar: steaming, boiling, stir-frying or grilling
- Children helping to wash vegetables, measure ingredients and choose fruit
- The Healthier Choice Symbol as a quick guide when you shop
Where a children's supplement fits
A varied diet comes first. Food supplements should complement, not replace, a balanced diet, and some parents consider one when mealtimes are a struggle or a child doesn't drink milk. If you're looking at one, check that it is formulated for your child's age and that it names its ingredients and their amounts.
- Liquid Calcium 1–6: 300mg calcium citrate with vitamins D3 and K2 in each ready-to-drink 15ml sachet, strawberry flavour. Suitable from age 1.
- Liquid Lutein 1–6: 5mg FloraGLO® lutein with zeaxanthin in each 15ml sachet. Suitable from age 1.
Both are free from all eight major allergen groups. Liquid Calcium 6–18, the formula for older children, contains milk and egg derivatives.