Calcium is a type of mineral. It helps strengthen bones, maintains nerve signal transmission, aids muscle contraction and assists in blood clotting. The main food sources of calcium include milk and dairy products (e.g. milk, cheese), dark green vegetables (e.g. spinach, kale), seafood that can be consumed along with its bones or shells (e.g. sardine, dried small shrimp), soybeans and their products (e.g. firm tofu), nuts and seeds (e.g. almond, sesame), and calcium-fortified food products (e.g. calcium-fortified low-sugar soymilk). Preparing dishes with these ingredients can help young children obtain calcium. Examples of these dishes and snacks include Low-fat Cheese and Sardine Wholemeal Bread Sandwich, Low-fat Plain Yoghurt with Crushed Almonds and Spinach and Firm Tofu Soup, etc. In addition, pair these foods with those rich in vitamin D (e.g. salmon, egg yolk) to aid calcium absorption. For details, please refer to the “Healthy Tips”.

Nuts contain many different nutrients, including unsaturated fat, protein, dietary fibre, vitamins and minerals. They are healthy snack choices. When purchasing nuts, it is recommended to choose those that are non-deep fried and without added oil, salt or sugar, such as dry-roasted plain almonds, walnuts and cashew nuts.

Nuts are quite high in fat. To avoid overconsumption of energy, only moderate consumption is recommended. Moreover, nuts are small in size with a smooth surface and a hard texture. To avoid the risk of choking in young children, it is recommended to crush nuts to facilitate young children in consumption. For more information about the ways of handling choking, please refer to Appendix 5 “Basic handling of choking” of Child Care Tips by the Department of Health (in Chinese only) and “A Practical Guide for Ensuring Food Safety in Schools and Childcare Facilities” by the Centre for Food Safety.

Soybean products are rich in protein and contain less saturated fat than meat. They are good for keeping our cardiovascular system healthy, yet attention should be paid to their production and cooking methods. It is recommended to choose products that are non-deep fried and relatively healthy, such as soybean curd dessert without added sugar, soft tofu, firm tofu, sugar-free or low-sugar calcium-fortified soymilk, and dried bean curd. The reason behind is that relatively more nutrients are preserved during the production process, and these products are also lower in fat and sodium. As for bean curd sheet and sweet bean curd sheet, since they contain more fat or sugar, only moderate consumption is recommended. Deep-fried or salted during the production process, deep-fried bean curd sheets are quite high in fat or sodium, and thus should not be consumed often.

In addition to choosing soybean products that are relatively low in fat, sodium and sugar, it is also recommended to use less oil cooking methods such as steaming, braising, stewing, blanching or baking, and reduce the use of sugar, salt and seasonings high in sodium.

When eating out, choose healthy dishes by following the “3 Low 1 High” principle (i.e. low-fat, low-sodium (salt), low-sugar and high-dietary fibre). As for the ingredients, it is recommended to employ the principle of freshness, naturalness and diversity, and avoid deep-fried foods (e.g. fried fish ball, fried fish curd). At the same time, use meat lower in fat to replace fatty-cuts of meat and poultry with skin (e.g. spare ribs, chicken wing with skin). In addition, avoid choosing dishes containing processed or preserved foods (e.g. preserved mustard root, luncheon meat, ready-made dim sum), as well as canned foods (e.g. canned fruit, fried dace with fermented black soybeans, spiced pork cubes) as far as possible, as most of them are high in fat, sodium or sugar content and its intake should be limited.

As for cooking, choose dishes prepared by using less oil cooking methods (e.g. blanching, steaming, stir-frying with less oil), and avoid those prepared by using cooking methods involving a large amount of oil such as deep-frying. At the same time, request the restaurant to serve grains and gravy separately to reduce sodium consumption. To boost the intake of dietary fibre, it is recommended to add a plate of blanched vegetables and choose dishes containing vegetables more often. In terms of drinks, mainly choose water or other healthy drinks such as low-fat milk and lemon water without added sugar. As long as we follow the above principles, we can achieve a balanced diet even when eating out.

For young children, milk remains the best source of calcium. They may also consume the following foods to acquire the calcium that they need:

• ▪Dairy products (e.g. cheese, yoghurt);
• ▪Calcium-fortified food products (e.g. plant-based milk, bread). For details, please refer to the food packaging, which will state whether the food is high-calcium or calcium-fortified; and
• ▪Other calcium-rich foods, including dark green vegetables (such as Chinese kale), seafood that can be consumed along with its bones or shells (e.g. dried small fish), soybeans and their products (e.g. firm tofu and calcium-fortified low-sugar soymilk), and nuts and seeds (e.g. almonds).
• ▪If a young child shows signs of an allergy or discomfort towards cow’s milk, consult a dietitian, a family doctor or a paediatrician and choose a special formula.

Physical fitness refers to the various integrated abilities of the body to adapt to the daily life, sports and the external environment (elements such as the temperature, climate change or viruses). Having a good level of physical fitness helps reduce the health problems caused by a lack of exercise and improve mobility. Physical fitness can be categorised into two main types, namely “health-related physical fitness” and “sports-related physical fitness”. For young children, receiving training in “health-related physical fitness” and in “sports-related physical fitness” are equally important. “Health-related physical fitness” benefits personal health, while “sports-related physical fitness” aids motor development.

Play offers the best way for young children to learn, helping them get familiar with the environment and experience the fun of co-operation and sharing by matching the characteristics of their corresponding developmental stages. As the ideal mode of promoting physical and mental development, play can help young children nurture their creativity, problem-solving ability and adaptability, while allowing them to express their emotions, build confidence, and improve their social skills. Through role-playing or group activities, for example, young children may learn to negotiate and wait, laying the ground for their sociality. Open-ended play such as playing with building blocks stimulates the imagination and problem-solving ability in young children. Deepening the concept of learning in play while adding more elements of free exploration, such as providing simple objects without setting rules, can further boost the effect.

It is preferable to first find out the reason behind (such as whether the young child is too picky with his/her foods or eats too many snacks so that his/her appetite is spoiled) and tackle the root of the situation. Acting as a role model, the parent should have regular mealtimes, at the same time, arrange fixed mealtimes for the young child, preventing the young child’s appetite for the main meals to be spoiled by eating too many snacks. In addition, the parent may refer to the following tips to deal with the problem that the young child refuses to eat main meals:

• ▪ In addition to rice, provide grains of different kinds (such as noodles, wholemeal bread, congees, potatoes) to diversify the meal and boost the young child’s interest in main meals;
• ▪ Consider reducing the portions of main meals and split them into smaller portions to meet the young child’s appetite. Refill only when he/she finishes and requests for more;
• ▪ Make the dishes more colourful, aromatic and tasty to boost the attractiveness of main meals. For example, choose noodles that are colourful or use moulds to make sandwiches or rice balls of interesting shapes; and
• ▪ Add the types of meat or vegetables that the young child likes in the grains to boost his/her appetite.

Vitamin B6 helps metabolise carbohydrates, proteins and fats, produce hemoglobin, carry out neurotransmission, and maintain the normal operation of the immune system. The major food sources of vitamin B6 include meat (e.g. pork, beef, chicken), fishes (e.g. salmon, tuna), dry beans (e.g. chickpeas, mung beans), fruit (e.g. banana), nuts (e.g. pistachio), seeds (e.g. sunflower seeds, sesame), potatoes and peanuts. Preparing dishes with these ingredients can help young children obtain vitamin B6. Examples of these dishes and snacks include Braised Chicken Fillets with Potatoes, Penne with Salmon and Tomatoes and Kitty Cat Rice Cracker, etc.

The Department of Health recommends children aged two to six spend at least 180 minutes on a variety of physical activities of different intensity levels. However, engaging in physical activity continuously for 180 minutes would exhaust them. It may even result in muscle fatigue and damages to the joints, increasing the risk of injury. Children should engage in physical activity in sessions spread throughout the day with sufficient rests and recovery time. Parents and teachers should observe the physical condition of the children and make sure that the amount of physical activity in each session is appropriate. They should avoid letting children do the same exercise for a long period of time.

Phosphorus helps strengthen bones, metabolise energy, regulates the acid-base balance in the body, and produce cellular membrane. The major food sources of phosphorus include whole grains (e.g. oats, quinoa), meat (e.g. pork, beef, chicken), fishes (e.g. salmon, sardine), dry beans (e.g. soybeans, red kidney beans), milk (e.g. milk, cheese), nuts (e.g. cashew nuts, almonds) and seeds (e.g. pumpkin seeds, sunflower seeds). Preparing dishes with these ingredients can help young children obtain phosphorus. Examples of these dishes and snacks include Stir-fried Lean Beef Slices with Celery and Cashew Nuts, Chicken, Quinoa and Assorted Vegetables Salad and Low-fat Cheese Sardine Wholemeal Bread Sandwich, etc.

In the event of having any wound, bleeding must be stopped and timely treatment is required to protect it from being further damaged or infected. Before treating a wound, one must assess whether the environment is safe, and observe the child’s whole body condition including his/her breathing and pulse. If the child is emotional, calm him/her down first, otherwise it would be difficult to treat the wound properly. In severe cases, or if there is a suspected bone fracture or it is suspected that a foreign object is present in the wound, seek help immediately instead of treating the wound on one’s own. First aid cannot replace formal medical treatment. Take the child to a doctor after he/she receives first aid.

There are pros and cons for doing physical activity outdoors and indoors, respectively. Engaging in activities outdoors allows children to get in touch with the nature and absorb sunlight, thereby facilitating the formation of vitamin D and enhancing bone growth. Moreover, the outdoor environment is usually more spacious, which is suitable for activities involving greater movements. Nonetheless, outdoor activities may be restricted by the weather and the environment. Adverse weather or harsh environments, for instance, are not suitable for outdoor activities. On the contrary, while indoor activities are not affected by the weather to such a great extent, the space available is comparatively limited. Where engaging in activities indoors, small pieces of equipment such as balls and obstacles can be used for designing games that involve more fine movements to train the coordination and attention of young children.

Magnesium helps strengthen bones and produce proteins, and plays a major role in neurotransmission. The major food sources of magnesium include whole grains (e.g. brown rice, oats), dark green vegetables (e.g. spinach), fishes (e.g. mackerel, salmon), dry beans (e.g. soybeans, mung beans), nuts (e.g. cashew nuts, almonds) and seeds (e.g. pumpkin seeds, flaxseeds). Preparing dishes with these ingredients can help young children obtain magnesium. Examples of these dishes and snacks include Oatmeal with Low-fat Milk and Pumpkin Seeds, Stir-fried Spinach with Lean Pork Slices and dry-roasted plain almonds, etc.

Sodium is a major electrolyte in the human body. It helps maintain homeostasis in the extracellular fluid and the normal operation of the muscles and the nervous system. The major food sources of sodium include salt, seasonings (e.g. soy sauce, chicken powder), ready-made condiments or sauces (e.g. seafood sauce, fermented bean sauce), processed or canned meat (e.g. ham, luncheon meat) and preserved foods (e.g. salted duck eggs, preserved mustard root). However, overconsumption of sodium in the long term will increase the risk of developing hypertension, strokes and cardiovascular diseases in the future. Therefore, it is recommended to prepare dishes with natural ingredients, spices or herbs to lower the chances of consuming extra sodium.

Parents may, subject to the daily routine of the family and their children, arrange various types of physical activities for the children. For example, young children are energetic before school in the morning, and doing morning exercise with them may further boost their energy for the whole day. In addition, parents may take their children to the park after school in the afternoon for free play to release their energy. However, parents should avoid letting their children engage in outdoor activities at noon when the temperature is high to prevent heat strokes and fatigue. They should also avoid letting their children do vigorous exercise before sleep in order not to affect their quality of sleep.

Parents play a critical role in promoting physical activity participation among young children. Their participation and encouragement would greatly affect their children’s attitude towards doing exercise. Parents may act as role models for their children by showing them the importance of doing exercise and the fun of it. They may even do exercise with them in ways such as running, playing games or strolling to boost their motivation and interest. In addition, parents should offer positive support to their children and praise them when they show improvement. This would help them build self-confidence and develop a habit of regular exercise. Family support and participation facilitate children in cultivating a healthy and proactive living style.

Vegetarians should maintain a balanced diet (especially proteins, vitamin B12 and iron). They should eat a variety of foods to avoid malnutrition, anaemia and other health risks due to a lack of certain nutrients. They should pay particular attention to the intake of the following nutrients:

• Proteins: Eat a sufficient amount and a variety of dry beans and their products (e.g. soybeans, firm tofu), and an appropriate amount of nuts and seeds (e.g. cashew nuts, sesame). Except soy, quinoa and buckwheat, protein from plant foods lacks certain type(s) of essential amino acids. Therefore, strict vegetarians should eat different kinds of plant-based foods every day to obtain adequate essential amino acids.


• Vitamin B12: Eat eggs, dairy products or foods with vitamin B12 added (e.g. breakfast cereals, low-sugar soymilk). When purchasing foods, read the labels on the packaging to identify whether vitamin B12 has been added to them.


• Calcium and vitamin D: Eat dairy products, dry beans rich in calcium and their products, calcium-fortified low-sugar soymilk, dark green vegetables (e.g. choy sum, broccoli), and fruit and dried fruit (e.g. oranges, prunes). In addition, parents may also arrange an appropriate amount of outdoor activities for young children. This is to expose their skin to sunlight for the formation of vitamin D, which would further promote calcium absorption.


• Iron: It is more difficult to absorb the iron in plant-based foods than that in meat. Foods rich in iron include vegetables (e.g. wood ear fungus, spinach), dry beans and their products, and nuts. In addition, consuming fruit and vegetables rich in vitamin C (e.g. sweet peppers, pineapples) also help the body absorb the iron in plant-based foods.


• Zinc: Eat whole grains rich in zinc (e.g. brown rice, oats), dry beans and their products, and an appropriate amount of nuts and seeds.


• Fats: Consume the less saturated fat and trans fat the better. It is recommended to replace saturated fats (e.g. coconut oil, palm oil, hydrogenated/partially hydrogenated fats, shortening) and trans fats with healthy fats (e.g. avocadoes, olive oil, peanut oil, sunflower oil, nuts, seeds).


• Omega-3 (Ω-3) fatty acids: Mainly come from seafood. α-linolenic acid (ALA), which plant-based foods contain, is also a type of Ω-3 fatty acid. Some of the ALA can be converted to Ω-3 fatty acids such as EPA and DHA for utilisation after entering the body. Foods containing ALA include walnuts, flaxseeds, chia seeds.

Free sugars refer to monosaccharides (e.g. glucose, fructose) and disaccharides (e.g. sucrose, lactose, maltose) added to foods or beverages by the manufacturer, cook or consumer, and sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates; excluding sugars naturally present in grains, vegetables, fruits or milk and alternatives. Since many processed foods available in the market contain free sugars, parents are recommended to read the list of ingredients on the packaging for details.
The World Health Organization recommends that young children’s intake of free sugars should be less than 10% of their total daily energy intake. Taking a 4-year-old boy who consumes 1300 kcal of energy per day as an example, his daily intake of free sugars should be less than 32.5 g (about 6.5 teaspoons). To avoid overconsumption of free sugars, young children should eat as per the food servings recommended by the “Healthy Eating Food Pyramid” to maintain a balanced diet.

Insufficient sleep would directly affect the sport performance and the quality of physical activity in young children. Sufficient sleep is crucial to the physical development and health of children. Insufficient sleep would cause children to experience low energy, drowsiness and fatigue, reducing their enthusiasm and persistence in participating in physical activity. Moreover, insufficient sleep would also result in difficulty in paying attention, lower concentration and memory loss in children, increasing the risk of injury during exercise. Children aged two should maintain 11 to 14 hours of quality sleep (including naps), while those aged three to six should maintain 10 to 13 hours of quality sleep (which may include a nap).

Even though the physical activity of young children is relatively easy, the comfort and safety of their clothing should not be overlooked. For instance, wearing suitable sports shoes during exercise can provide support to the feet of young children and prevent slips or sprains. In addition, wearing clothes that are comfortable and suitable for exercise also allows young children to move their arms and legs freely, facilitating them in engaging in various kinds of activities. When engaging in outdoor activities under sunlight, young children should wear suitable clothing (such as a hat and sunglasses) to reduce the harm of ultraviolet light to their bodies.

Zinc helps maintain the normal functions of the immune system, promotes wound healing, and assists in the production of cells and growth hormones. The main food sources of zinc include meat (e.g. beef, pork), seafood (e.g. oyster, crab, clam), dairy products, nuts (e.g. cashew nut, almond) and seeds (e.g. pumpkin seed, sesame seed). Preparing dishes with these ingredients can help young children obtain zinc. Examples of these dishes and snacks include Stir-fried Beef Fillets with Onions, Fusilli Tricolore with Pumpkin and Clams, and Low-fat Plain Yoghurt with Fresh Fruit, etc.

Through participating in different forms of activities such as sensory games (hidden object games, spot the difference games, and memory and matching games), young children can enhance their intelligence, cognitive abilities, problem-solving ability, as well as cognitive skills such as concentration. Moreover, having young children move their bodies or clap their hands along with the beat when one plays some music or an instrument can help them master the sense of rhythm. In addition, playing outdoors can help them understand the natural environment and develop the ability to explore.

Folate, or vitamin B9, is water-soluble. It is a vital element in the production of red blood cells and cells. The main food sources of folate include dark green vegetables (e.g. spinach, broccoli), fruit (e.g. orange, papaya), dry beans (e.g. mung bean, red kidney bean), nuts (e.g. walnut, hazelnut), seeds (e.g. sesame seed, flaxseed), egg and peanut. Preparing dishes with these ingredients can help young children obtain folate. Examples of these snacks include The Rice Burger, Miss Or-range, and Green Frog Popsicle, etc.

Engaging in various forms of physical activities is vital for the holistic development of young children. On the physical dimension, physical activity can promote the development of coordination (eye-hand coordination), muscles and balance in young children. It not only benefits their growth and health, but also helps enhance their motor skills and sports performance.

On the psychological dimension, physical activity can help young children build confidence and develop the ability to manage their emotions. When facing challenges, they can learn the coping skills and cultivate perseverance as well as a positive attitude.

On the social dimension, young children gain the opportunities to cooperate, compete and interact with their counterparts while engaging in physical activity. It helps them develop their team spirit, communication and social skills, cultivating positive social concepts and values.

Vitamin K is fat-soluble. It helps maintain normal blood clotting and prevent excessive bleeding. The main food sources of vitamin K include dark green vegetables (e.g. spinach, broccoli), fruit (e.g. kiwi fruit, prune), dry beans (e.g. soybean, mung bean), nuts (e.g. cashew nut), seeds (e.g. pine nut) and vegetable oils (e.g. soybean oil, canola oil). Preparing dishes with these ingredients can help young children obtain vitamin K. Examples of these dishes and snacks include Broccoli Chowder, Yummy Fruit Tart, and Stir-fried Chicken Fillets with Cucumber and Cashew Nut, etc.

Vitamin D is fat-soluble. It has multiple functions, which include maintaining the normal functions of the immune system, adjusting the growth of cells, maintaining neuromuscular functions, as well as helping the body absorb calcium to keep the bones healthy. Our body can synthesise vitamin D when our skin is exposed to sunlight. The main food sources of vitamin D include fatty fish (e.g. mackerel, salmon), egg yolk, liver and fish liver oil. Preparing dishes with these ingredients can help young children obtain vitamin D. Examples of these dishes and snacks include Baked Mackerel with Herbs, Carrot Pancakes with Onion and Sweet Potatoes, and Oatmeal with Eggs, etc.

We suggest parents to arrange appropriate types of training for children according to their stages of physical development. In general, physical activities of young children should mainly comprise games, exploration and free play, with the emphasis placed on promoting their holistic development and health. During the course of physical activity, young children should undergo training for promoting their whole body coordination. For example, they could undergo training on fundamental motor skills (including running, jumping, throwing, tossing, kicking, rolling over and hitting, etc.) to enhance their sports-related physical fitness in a holistic manner. They may then integrate multiple movements into more complicated ones and develop them into sports skills for application in their daily lives and the regular sports.

Vitamin B12 is water-soluble. It helps the body produce red blood cells and keeps the nervous system healthy. The main sources of vitamin B12 are food products of animal origin, including meat (e.g. beef, pork), fish (e.g. mackerel, salmon), seafood (e.g. clams, oysters, mussels), egg and dairy products. Preparing dishes with these ingredients can help young children obtain vitamin B12. Examples of these dishes and snacks include Eggplants with Minced Pork, Wholemeal Spaghetti with Corn and Salmon, and Low-fat Cheese and Egg Wholemeal Bread Sandwich, etc.

Parent-child physical activity brings many benefits, which include increasing parent-child interactions, promoting physical fitness and health, enhancing the confidence of children, helping young children develop good living habits, and preserving peace within the family. Parent-child physical activity not only benefits the health of children, but also helps maintain the connections and relationships among family members.

According to the Dietary Guidelines for Americans 2020-2025, dietary cholesterol consumption should be as low as possible without compromising the nutritional adequacy of the diet. In fact, certain foods that are high in cholesterol such as butter, spare ribs, fatty beef and Portuguese egg tarts also contain higher amounts of saturated fat. Saturated fat and trans fat increase the levels of bad cholesterol (low density lipoprotein cholesterol) in the blood, thereby increasing the risk of cardiovascular diseases. Therefore, parents are recommended to choose foods that are low in saturated fat and trans fat for their young children more often. These foods are often also low in cholesterol in general. As for foods that are high in cholesterol but low in fat such as eggs, squids, shrimps and cuttlefishes, they should be counted as “meat, fish, egg and alternatives” when calculating the intake of them, and should be consumed in moderation. For details, please refer to the “Food Exchange List” poster.

When young children have to use electronic screen products, parents should choose screen activities that are interactive and educational to guide the young children in keeping their minds actively involved. Examples of these screen activities include interesting puzzle games and applications for learning mathematics or languages. Nevertheless, parents should limit the screen time of young children to no more than one hour per day; less is better.

Potassium is one of the minerals which helps to stabilise blood pressure, maintain the electrolyte balance of the body and normal cellular function. The main food source of potassium includes leafy vegetables (e.g. spinach, iceberg lettuce), gourds (e.g. pumpkin, tomato), root vegetables and tubers (e.g. potato, carrot), fruit (e.g. kiwi fruit, orange), dry beans (e.g. red kidney bean, mung bean), nuts (e.g. pistachio, almond), seeds (e.g. sunflower seed, pumpkin seed). Preparing dishes with these ingredients can help young children obtain potassium. Examples of these dishes and snacks include Alphabet Pasta with Spinach and Chicken in Soup, Minced Pork and Tomato Congee, and Sweet Corn Mashed Potato Balls, etc.

Exercise can have some positive impacts on improving the sleep quality of young children. Appropriate amount of physical activity, especially during the day, helps young children to consume their energy, which may make it easier for young children to fall asleep and enjoy deep sleep at night. In addition, arranging a fixed time for exercise helps to establish a regular routine for young children, which is vital for sleep quality. However, in order to prevent young children from having difficulty in falling asleep due to overexcitement, parents should avoid young children from engaging in strenuous physical activities before going to bed. All in all, appropriate amount of exercise can have positive impacts on the sleep quality and overall health in young children. However, parents have to manage the time and intensity of exercise carefully to ensure that it does not affect young children from falling asleep.

Iodine is essential for the production of thyroid hormones. It helps to maintain normal thyroid functions and promotes growth and development in young children. The main food source of iodine includes seaweed, kelp, marine fish, seafood, egg, milk and its products (e.g. cheese, yoghurt). Preparing dishes with these ingredients can help young children obtain iodine. Examples of these dishes and snacks include Egg Noodles with Seaweed and Shredded Chicken in Soup, Fish Fillet with Onion, and Mr Tomato, etc.

A variety of physical activities are crucial to the overall physical and mental health development of young children. By participating in a variety of physical activities, young children can achieve an all-rounded physical development, promote the building of muscle mass, flexibility, coordination and sense of balance, develop a healthy body shape, and reduce muscle imbalances and postural problems. In addition, a variety of physical activities help young children to develop various sports skills, such as running, swimming, jumping, pitching, catching and climbing, laying a foundation for participating in various physical activities and games in the future. Furthermore, physical activities can help young children to develop social skills, such as teamwork, sharing, competition, following rules and emotion management, thereby enhancing their self-esteem and confidence.

Vitamin E has many functions, such as maintaining the normal function of the immune system and acting as an antioxidant which protects cells from oxidative damage. Foods with a higher vitamin E content include vegetable oil (e.g. sunflower oil, corn oil), nut (e.g. almond, walnut), seed (e.g. sunflower seed), avocado and quinoa. Preparing dishes with these ingredients can help young children obtain vitamin E. Examples of these dishes and snacks include Stir-fried Chicken Fillet with Celery and Walnut, Avocado and Tuna Sushi Hand Roll, and Quinoa and Assorted Vegetables Salad, etc.

To relax muscles and prepare for the next exercise, young children are recommended to perform cool-down exercises for 5 to 10 minutes after exercise. Muscles will become tight after exercise (especially exercise of high intensity). If we do not perform cool-down and stretching exercises in time to relax the muscles, the muscles are prone to fatigue, leading to delayed onset of muscle soreness. Young children may therefore feel uncomfortable and may even reduce their willingness to do exercise in the future. In addition, muscles are tighter and less elastic when cool-down exercises are not performed, thereby increasing the chance of getting injured.

Vitamin C has many functions, such as maintaining the normal function of immune system, promoting growth and repair of cells, speeding up the healing of wounds, helping with the absorption of iron from plant-based food (e.g. dark green vegetables, dry beans), and acting as an antioxidant which protects cell membrane from oxidative damage. The main food source of vitamin C includes fruit (e.g. kiwi fruit, orange) and vegetables (e.g. sweet pepper, broccoli). Preparing dishes with these ingredients can help young children obtain vitamin C. Examples of these dishes and snacks include Broccoli and Fresh Bean Curd Sheet, Pita Pizza, and Orange, Red Kidney Bean and Assorted Vegetables Salad, etc.

By participating in appropriate exercises, the metabolic rate of young children would increase. It helps young children to consume excessive energy and maintain a healthy body weight. Moderate amount of exercises can also increase the muscle mass and basal metabolic rate of young children, as well as promoting the normal functioning of the body.

There are many different kinds of emerging vegetarian meat, such as vegetarian meatballs, vegetarian meat patties, vegetarian luncheon meat and vegetarian sausages. Although vegetarian meat is primarily made from dry beans that are healthy, a lot of oil, salt or sugar are normally added during the food processing. Some products even belong to high-fat, high-sodium or high-sugar foods, which are harmful to the health of young children. It is recommended to choose some healthier meat substitutes, such as dry beans or dry bean products that are non-fried and unseasoned (e.g. tofu, fresh bean curd sheet). It is advisable to compare the nutrition labels first when purchasing vegetarian meat products and choose the products that are relatively lower in fat, sodium and sugar content to avoid affecting the health of young children.

Adequate amount of physical activity is crucial to the mental well-being of young children. Young children can release stress, boost confidence and develop good emotion management skills through exercises. Physical activities not only promote the physical development and coordination in young children, but also help to improve their cognitive functions and concentration. Participating in team games and sports can also develop the sense of cooperation and social skills in young children. In addition, physical activity can help to improve the sleep quality, reduce anxiety and lighten the depressive mood in young children.

Cow’s milk mainly provides calcium and protein, which are essential nutrients for the growth of young children. Although there are various kinds of plant-based milk (e.g. soymilk, oat milk, rice milk, almond milk, coconut milk) available in the market, plant-based milk in general contains a lower amount of calcium than cow’s milk. Therefore, not all plant-based milk is a suitable substitute for cow’s milk. If plant-based milk is used to substitute cow’s milk, we should check the ingredient information and nutrition label on the packaging and choose the plant-based milk with added calcium, especially products that are high in calcium (that is contain no less than 120 mg of calcium per 100 ml of plant-based milk). Except soymilk, most plant-based milk has a lower protein content than cow’s milk. Therefore, young children are recommended to consume moderate amounts of meat, fish, eggs and alternatives (e.g. dry beans and its products) to intake and supplement the protein that the body required.

Insufficient physical activity in young children can lead to problems such as overweight or underweight due to insufficient muscle development. Young children who have insufficient physical activity will be physically weaker than those who have exercise habits. As they grow, young children may experience poor body flexibility, a drop in muscle mass and joint stability. For example, young children who have exercise regularly will respond faster and have a better support when they are about to fall, thus reducing the risk of sprains. Therefore, adequate amount of exercise helps to improve the condition of frequent sprains and falls in young children.

Probiotics is one of the microorganisms with different varieties. It helps to suppress the growth of harmful bacterial in the intestines and promote the health of digestive system. Food items containing probiotics include yoghurt and fermented food. Low-fat plain yoghurt is a healthier choice. Full-fat yoghurt or yoghurt with added sugar, yoghurt drink, probiotic drink, kimchi with high-sodium content are not recommended.

Prebiotics is the food of probiotics that helps to promote the growth of probiotics. Food items rich in dietary fibre are sources of prebiotics. Among which, fruits, vegetables, whole grains and dry beans are healthy options. Besides, eating habits with high dietary fibre consumption aid bowel movement, prevent constipation and maintain gut health.

Below are tips to promote the intake of probiotics and prebiotics at the same time:

• add fresh fruit or dried fruit without added sugar into low-fat plain yoghurt
• substitute low-fat plain yoghurt for salad dressing to prepare salad with kidney bean, fruit and vegetables
• mix low-fat plain yoghurt with canned tuna in spring water well to form the fillings of sandwiches using wholemeal bread

• Examples of water-soluble vitamins: vitamins B complex and C.

  Vitamins	Food Sources
  Vitamin B complex	Whole grains (e.g. brown rice, wholemeal bread), fruit, vegetables and meat, fish, egg and alternatives
  Vitamin C	Fruit and vegetables (e.g. sweet pepper, broccoli, kiwi fruit, orange)

  To minimise the loss of vitamins B complex and C in water, avoid washing and soaking fruit and vegetables in water for long duration. Besides, vitamin C will be easily destroyed by light, air and heat. Therefore, it is advisable to serve cut-up fruit and vegetables promptly and avoid overcooking fruit and vegetables.
  
  
• Examples of fat-soluble vitamins: vitamins A, D, E and K.

  Vitamins	Food Sources
  Vitamin A	Oily fish (e.g. mackerel, salmon), egg yolk, liver, fish liver oil, fruit and vegetables containing β-carotene (e.g. spinach, carrot, cantaloupe, mango). β-carotene will transform into vitamin A in the body
  Vitamin D	Oily fish (e.g. mackerel, salmon), egg yolk, liver, fish liver oil(tips: skin produces vitamin D when exposed to sunlight)
  Vitamin E	Vegetable oil (e.g. sunflower seed oil, corn oil), nut (e.g. almond), seed (e.g. sunflower seed)
  Vitamin K	Dark green vegetables (e.g. spinach, broccoli)

  Obtain moderate amount of fat from diet aids the absorption of these fat-soluble vitamins. It is suggested to choose unsaturated fat that is healthier, e.g. canola oil, olive oil.
  

Most motor skills are vital to the daily life (e.g. walking, running and jumping) of young children. Young children will be able to learn different life skills through the sound development of motor skills (e.g. writing, putting on clothes, taking care of themselves and personal hygiene). Fundamental motor skills and physical fitness (e.g. agility, reaction, eye-hand coordination and flexibility) should be developed in early childhood as it would be more difficult for them to practice and master such skills in later years. Research has shown that those who have developed good motor skills in early childhood will have more active engagement in physical activity in their adulthood.

As massive amount of salt and sugar are added in its production process, ready-made ketchup available in the market is regarded as a high-sodium and high-sugar seasoning and therefore unhealthy. To reduce the amount of salt and sugar used, it is advisable to use fresh tomatoes to prepare your own tomato sauce and season with natural ingredients, spices or herbs (e.g. onion, garlic, parsley). Besides fresh tomatoes, canned tomato and tomato paste with no added salt and sugar or lower sodium and sugar can be used. Moreover, it is suggested to read and compare the ingredient list and nutrition labels on the cans to choose a healthier food item.

Being vibrant and lively, young children may not know how to adjust the intensity of physical activity, with a tendency to engage in fast-tempo and vigorous activities. Compared to adults, young children have lower exercise endurance. It is therefore suggested to exercise in an intermittent pattern. Meanwhile, young children can engage in the exercise again after a short break as they recover very soon. Thus, short breaks should be given during physical activity sessions for young children to recover and drink water to replenish fluid loss. Relaxation activities such as slow walking or experience sharing may also be introduced during short breaks to adjust the tempo of activities.

Although it is rich in nutrients such as dietary fibre, potassium, folate, vitamins E and K, avocado has a higher fat content than other fruit in general (a half-sized avocado of approximately 100 grams contains 1 tablespoon of fat). Therefore, avocado is not counted towards the daily fruit intake. However, the fat that avocado contained is mostly monounsaturated fat. Moderate consumption of avocado may help to reduce the level of ‘bad cholesterol’ in the blood.

Before doing physical activity, check whether the play equipment is intact and safe. While engaging in physical activity, ensure young children have replenished adequate amount of water and avoid young children from doing vigorous exercise under the bright sun and hot weather for a prolonged period of time. Stop and take a rest if young children feel unwell. If young children continue to feel unwell, seek help from doctors or professionals immediately.

Potato and sweet potato are not vegetables. Although potato and sweet potato are root vegetables, they are not counted towards the daily vegetable intake as their carbohydrate content is higher than other vegetables in general. Therefore, baked potato and mashed potato can be eaten in replacement of rice and noodles during main meals. Baked whole potato, mashed potato made with low-fat or skimmed milk and boiled sweet potatoes are healthy snacks.

Parents should constantly pay attention to young children’s preferences and conditions as well as the individual ability of young children to flexibly revise their physical activity plan accordingly.

They may use different learning themes or music, modify the type of exercises for the training of gross and fine motor skills or adjust the level of difficulty of motions. For example, parents could play different nursery rhythms while doing physical activities or make physical activity more interesting through role play. Young children can thus be guided to enjoy regular physical activity as part of healthy lifestyle.

To increase young children’s motivation in doing physical activity and enhance parent-child relationship, parents should do plenty of parent-child physical activities of different kinds with young children together.

As the saying goes, ‘an hour in the morning is worth two in the evening’. To provide young children with the energy and nutrients they required, it is advisable to offer mainly grains in breakfast with moderate amount of vegetables, meat, fish, egg and alternatives. Besides choosing grains with ‘3 Low’ (that is low-fat, low-sodium and low-sugar), it would be better to provide whole grains that are rich in dietary fibre.

Below are some healthy and nutritious breakfast options with grains:

• noodles in clear soup, e.g. brown rice vermicelli, buckwheat noodles, spinach noodles, wholemeal macaroni
• congee with red rice, millet or quinoa
• bread without fillings, e.g. wholemeal bread, oatmeal bread
• oatmeal

Note: To reduce the additional intake of fat, sodium and sugar among young children, high-fat, high-sodium or high-sugar breakfast food items such as instant noodles, fried noodles, sausage buns, barbecued pork buns and cakes should be avoided as far as possible.

Excessive and inappropriate use of electronic screen products will pose negative impacts on young children’s physical, psychosocial and mental health development. Parents should be a role model for young children and use electronic screen products appropriately. Parents can also set up a timetable for using electronic screen products as well as participate in physical activities and outdoor activities actively over the weekend with young children together.

At present, there is insufficient evidence indicating that fruit is more beneficial to be eaten at a particular time. Therefore, young children can eat fruit during main meals or as snacks based on their eating habits. However, eating fruits that are rich in vitamin C such as orange, kiwi fruit, strawberry, grapefruit before or after meals aids the absorption of iron from plant sources. Compared with other prepackaged snacks available in the market, fruit in general has a lower energy density and is rich in important nutrients such as vitamins, minerals and dietary fibre. Fruit is therefore the top healthy snack choice between main meals.

Physical activity does not equal to exercise. Physical activity refers to any bodily movement supported by our joints and muscles that results in energy expenditure. In other words, activities that results in energy expenditure in daily life are physical activities. Young children can do physical activity such as putting on clothes, packing school bag and playing toys even when they stay at home or are not wearing sportswear. Exercise is a kind of physical activity. It refers to planned and sustained physical activities which require relevant skills to perform, such as playing football and swimming. The aim of doing exercise is to strengthen our health-related physical fitness (including body composition, cardiorespiratory endurance, muscular endurance, muscular strength and flexibility).

There have been rumours about the release of nitrite contents, a harmful substance, in cooked vegetables that have been stored overnight in the refrigerator. However, a study conducted by the Centre for Food Safety revealed that nitrite was not detected in five samples of commonly consumed vegetables (amaranth, white cabbage, choy sum, Chinese lettuce and zucchini) before and after cooking as well as after they had been stored in the refrigerator overnight. The nitrite contents still remained low when the cooked vegetables had been stored in the refrigerator for three days. This has quashed the rumour that eating cooked vegetables after storage is harmful.

Lastly, to promote a healthy gut and young children’s health, please be reminded to provide at least 1.5 servings of vegetables for young children in N to K1 classes, and at least 2 servings for young children in K2 to K3 classes daily (1 serving of vegetables is approximately equal to half a bowl of cooked vegetables), regardless of fresh vegetables or cooked vegetables after storage.

First, provide or increase the opportunities for young children to engage in physical activity in daily life, such as let young children pack their schoolbags, walk more and help with household chores. Parents can encourage young children to play more parent-child physical games (such as tossing and catching balls and parent-child mini games) at home. It enhances the sense of achievement for young children and allows parents to develop a better bond with them. Parents can gradually increase the physical activity level and intensity according to the ability and interests of young children.

Meanwhile, excessive “screen time” (sedentary behaviour) is not beneficial to young children when they learn new things. Young children should accumulate no more than 60 minutes (that is 1 hour) of sedentary screen time a day such as surfing the net or using smartphones.

Some vegetables such as broccoli, Chinese kale and sweet peppers are rich in vitamin C. However, vitamin C is easy to loss from cooking as it is easily destroyed by heat and is water soluble. Researches revealed that more vitamin C is retained from stir-frying than blanching. It is therefore recommended to steam, blanch with less water or stir-fry with little amount of oil when cooking vegetables. Not only will it reduce the loss of vitamin C, but it will also avoid the intake of extra oil.

Based on young children’s unique characteristics, interests and abilities, parents can engage young children in a variety of physical activities of different intensity levels, such as slow walking, hiking, participating in carnivals or engaging in ball games. They can then set up a physical activity timetable or goals together with their young children, such as taking a walk in the park after dinner. Besides, parents should be role models for their young children as they like to imitate their parents. Parents can enjoy the fun of participating in physical activities together with their young children.

Using a diverse range of and colourful vegetables and fruit to prepare snacks enable young children to eat more vegetables and fruit between main meals and obtain adequate nutrients. Besides, fresh and sweet vegetables and fruit make the snacks tastier and healthier, so less salt and sugar are required as seasonings. The “StartSmart@school.hk” Campaign produced a series of videos on Cook Smart Recipes with fruit-themed and vegetable-themed recipes. These healthy snacks are not only appealing, but also easy to prepare and suitable to make with young children together.

• Cook Smart Recipes (videos)
• Cook Smart Recipes (download recipes)

Parents can engage young children in a variety of physical activities of different intensity levels. Playing toys and doing simple household chores are physical activities of light intensity; hiking, swinging and cycling are physical activities of moderate intensity; running, rope skipping and swimming are physical activities of vigorous intensity. Parents can encourage young children to adopt a healthy lifestyle and incorporate physical activities into daily life according to young children’s age, physical developmental needs, ability and timetable. In so doing, young children will accumulate adequate physical activity level, that is accumulate at least 180 minutes of physical activity daily spreading over the day, without realising it. You can play parent-child physical games even at home to enhance parent-child relationships and promote their motor development. Please visit the website below for details:
https://www.startsmart.gov.hk/tc/others.aspx?MenuID=132

Besides promoting visual health, vitamin A is a key nutrient for growth and development in young children. A lack of vitamin A will lead to night blindness and retarded growth. Vitamin A mainly comes from animal-based foods such as fish liver oil, liver, oily fish (e.g. eel, mackerel, salmon, sardine), egg yolk, while dark green vegetables (e.g. spinach, white cabbage, Chinese kale, broccoli), orange root and gourd vegetables (e.g. carrot, pumpkin) and orange or yellow fruits (e.g. hami melon, dried apricots, mango, papaya) are rich in β-carotene, which will transform into vitamin A in the body. Preparing dishes with these ingredients can help young children obtain vitamin A and β-carotene. Examples of these dishes and snacks include Steamed Egg with Carrot, Egg Noodles with Shredded Pork and White Cabbage in Soup, and Sardine and Lettuce Sandwich, etc.

Yes. The Department of Health recommends that young children aged 2 to 6 should accumulate at least 180 minutes (that is 3 hours) of physical activity daily spreading over the day; the more is better. Among which, young children aged 3 to 6 should get at least 60 minutes of moderate- to vigorous-intensity physical activity. Therefore, solely rely on the physical activity time arranged by the school is not adequate. To achieve the goal, parents can learn about the average duration young children spend on physical activity in school per day to facilitate the arrangement of after-school physical activity.

• Insoluble fibre aids bowel movement to prevent constipation. It mainly comes from whole grain foods (e.g. brown rice, oat, wholemeal spaghetti, wholemeal bread), fruits and vegetables
• Soluble fibre lowers the blood cholesterol levels and stablise blood glucose level. It mainly comes from dry beans, oat, fruits and vegetables

• Choose whole grains wherever possible, such as substitute brown rice and oat for a portion of white rice, substitute wholemeal spaghetti for spaghetti in general and substitute wholemeal bread for white bread
• Use vegetables, fruit and dry beans for cooking wherever possible, such as Stir-fried Shrimps with Sugar Snap Peas and Cucumbers, Eggplants with Minced Pork and Pumpkin, Tomatoes, Red Beans and Lean Pork Soup
• Provide at least one serving of vegetables in main meals
• Substitute vegetables and fruit such as cucumber sticks, cherry tomatoes, apples and bananas for unhealthy snacks
• Parents should be a role model for young children and eat more whole grains, vegetables and fruit

Under a safe environment, parents can provide ample opportunities for young children to try different kinds of physical activities. The simplest way is to incorporate physical activities into daily life such as let young children share household chores, slow walking, play in the park, tidy up toys and self-care. At the same time, young children should reduce screen time such as watching television or playing video games. Replace screen time with interactive and educational screen activity or physical activity helps to increase the physical activity level of young children and enhance parent-child relationship.

To claim itself “salt reduced” or “lower in sodium”, the product only requires to contain 25% less sodium content than its similar products. As the sodium content for soy sauce in general is very high (about 5,600 mg of sodium per 100 g), its sodium content is still very high even with a sodium reduced formula. Therefore, “salt reduced” soy sauce may not necessarily be low in sodium (i.e. no more than 120 mg of sodium per 100 g/ml). It is advisable to read and compare the nutrition labels first when choosing such kind of products and select those with a relatively lower sodium content.

One of the ways to reduce sodium effectively is to replace high-sodium seasonings with natural spices, e.g. ginger, spring onion, garlic, parsley, cinnamon leaf. Please refer to the “Less Salt for Health” poster for more tips on salt reduction.

Parents should not frequently leave the screen of electronic products on as it affects young children’s engagement in other activities and interactions with family members or friends. Besides, parents should avoid turning on the screen during young children’s mealtime as it affects their eating.

Besides fresh whole fruit, dried fruit and freeze-dried fruit without added oil, salt or sugar are also good choices. It is advisable to select diversified dried fruit to have a balanced intake of nutrients, e.g. raisins, dried apples, dried prunes, dried figs, dried apricots. Substitute dried fruits without added oil, salt or sugar for unhealthy snacks not only reduces extra intake of oil, salt and sugar, but also helps young children to obtain more dietary fibre, vitamins and minerals.

Reading the ingredient list on the package of dried fruit can determine whether sugar is added in the production. Besides, please note that there are many different kinds of sugars, including brown sugar, dextrose/glucose, fructose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, molasses, cane sugar, sucrose and syrup.

Parents should not reward or punish young children by increasing or reducing their screen time.

Dietary β-carotene will transform into vitamin A in the body. Functions of vitamin A include maintaining good eyesight, healthy skin and mucous membrane as well as normal function of immune system. β-carotene mainly comes from plant-based ingredients, especially in dark green and orange vegetables, e.g. spinach, lettuce, kale, white cabbage, sweet potato leaf, watercress, mustard leaf, Chinese kale, asparagus, okra, broccoli, carrot, pumpkin. Preparing dishes with these ingredients can help young children obtain β-carotene. Examples of these dishes include Stir-fried Shredded Chicken with Asparagus, Pumpkin Sauce with Fish Fillet and Sandwich Sushi Roll, etc.

First, parents should be a role model for young children and cut down on screen time. Parents can also set up rules about using electronic screen products according to the recommendations by the Department of Health. Have the electronic screen products kept by adults to limit the screen time of young children.

Whole grains contain rich dietary fibre content. Adequate intake of dietary fibre promotes gut health which prevents constipation and enhances satiety which helps weight control. To obtain more dietary fibre, substitute whole grains such as brown rice, red rice, oat, buckwheat, millet and quinoa for a portion of white rice. Choose wholemeal spaghetti, vegetable macaroni and spinach noodles among noodles. As for bread, wholemeal bread, multi-grain bread and oatmeal bread are better options. Among these, the dietary fibre content of brown rice, wholemeal spaghetti and wholemeal bread are higher than that of ordinary white rice, spaghetti and white bread by 2 to 3 times.

Parents may engage young children in other activities when they ask for screen time activities. Try to replace screen time with quality parent-child bonding time. Bonding activities include talking, paired reading, playing and doing physical activities. These facilitate children’s intellectual, language, motor and emotional development.

Read and compare the nutrition labels of similar food first to choose food with lower fat, sodium and sugar content. It would be even better if the following “3 lows” criteria are met.

Besides, check the list of ingredients to find out whether the food contains added oil/fat, salt or sugar as the ingredients of the products are listed in descending order according to their weights or volumes. Parents should avoid choosing food that contain artificial sweeteners or caffeine to avoid young children from developing a liking for sweet food and affecting their sleeping quality. Please note that overconsumption of healthier snacks and drinks are not recommended in order not to spoil young children’s appetite for main meals. r not to spoil young children’s appetite for main meals.

Young children have to pay attention to proper posture and maintain an appropriate visual distance with the screen when they are using electronic screen products: reading distance no less than 50 cm for computer screens, 40 cm for tablet personal computers and 30 cm for smartphones. Young children should also take regular breaks and look far away to relax the eye muscles when they are using electronic screen products. Keep the volume of the electronic products to less than 60% of its maximum volume output when they are using earphones and listen for not more than 60 minutes cumulatively a day.

Young children have small stomach capacity and cannot eat a lot in a meal. They may not be able to obtain the necessary daily nutrients they need for eating lunch and dinner only. Some researches revealed that students who eat breakfast have better memory and academic performance. Parents should therefore remember to provide nutritionally balanced breakfast for young children every day, e.g. sandwiches with tomatoes and tuna, macaroni with mixed vegetables and shredded meat, oatmeal with egg and low-fat milk.

Young children aged 2 should have 11 to 14 hours of good quality sleep (including naps), while young children aged 3 to 6 should have 10 to 13 hours of good quality sleep (including naps). To ensure young children have adequate and good quality sleep, they should have regular sleep and wake-up times. Besides, it is crucial to set up a stimulation-free and comfortable sleeping environment. Keep young children’s sleeping area quiet, dim and comfortable. Help young children establish a soothing pre-sleep routine with a period of relaxing activities around an hour before bed, e.g. taking a bath and reading. Avoid stressful and stimulating activities such as playing video games and doing vigorous exercises.

Vegetarian diet generally refers to a plant-based diet, but it does not mean the healthiest. In fact, oil and salt are added in the processing of some soy products (e.g. vegetarian chicken, vegetarian meat, fried bean curd puff, fried bean curd stick). Vegetarian food prepared by ready-made sauces adds extra oil, salt and sugar content to the dish, therefore it is not suitable for frequent consumption. Plant oil containing high saturated fat (e.g. coconut oil, coconut cream, palm oil) and margarine containing trans fat are not beneficial to cardiovascular health. Although the energy of plant-based food is not high in general, overconsumption will also increase the risk of obesity.

To make vegetarian diet healthy, parents have to adhere to a balanced diet and the eating principles of “3 low 1 high”, as well as take reference to the following:

• Choose whole grains, e.g. brown rice, oat, wholemeal bread
• Choose fresh or frozen vegetables
• Choose dry beans or non-fried soy products without added salt, e.g. tofu, fresh bean curd sheet
• Cook with appropriate amount of healthy vegetable oil, e.g. canola oil, corn oil
• Use natural ingredients, spices or herbs for seasoning

It is stated in the Kindergarten Education Curriculum Guide (2017) issued by the Curriculum Development Council of the Education Bureau that "physical fitness and health" is one of the six key learning areas. According to various recent studies conducted in many places around the world, especially in developed countries, it was found that physical activity may have a positive effect on the academic performance of school children, by enhancing their cognitive functions (e.g. memory, attention span, patience, obedience and learning ability), and improving the their classroom behaviour.

Through doing physical activity, they can also learn to relax and deal with stress even at a young age, along with building their self-confidence, self-esteem and developing a sense of belonging to the school. Therefore, balancing classroom teaching and physical activity will help build a learning environment that supports their holistic development.

In terms of nutrition, the major nutrient content (e.g. protein, calcium) of fresh milk, ultra high temperature (UHT) milk and milk powder are nearly the same. They are all good choices for milk. Additional nutrients such as vitamin D, calcium, iron are added to some UHT milk and milk powder during the processing. Parents can choose the suitable products depending on the needs of young children. If milk powder is chosen, prepare the milk using the correct amount as stated on the packaging to ensure young children obtain adequate nutrients.

Their major differences lie in the processing and storage method:
Fresh milk: Pasteurised (heating the milk to at least 72°C and retain for at least 15 seconds). Refrigeration is needed.
UHT milk: Sterilised through UHT (heating the milk to 132°C and retain for at least 1 second). Refrigeration is not needed.
Milk powder: Removed the water in milk to form powder. Refrigeration is not needed.

Young children generally have a lower endurance and a shorter attention span than adults. They may not be able to participate actively in lengthy physical activities. When engaging in a physical activity, young children do not know how to adjust the level of intensity. Therefore, they tend to move quickly and vigorously in an intermittent manner. However, the rapid metabolic rates of young children enable them to recover quickly and engage in the exercise again after a short break. We should therefore adopt an intermittent approach when conducting physical activity, so as to provide opportunities for young children to engage in physical activity frequently and stay active throughout the day. Short breaks should also be provided for young children to recover and replenish fluid loss during physical activity.

Both are good choices! Although the nutritional value of fresh vegetables is higher in general and the vitamin C content for some frozen vegetables after processing is lower, the content of other nutrients (e.g. dietary fibre, calcium, iron, potassium) are nearly the same. In general, frozen vegetables without added oil, salt and sugar are also healthy choices. On the contrary, salt is generally added during the processing of canned vegetables. The sodium content of canned vegetables is higher than fresh vegetables even the water in the can is drained. It is therefore recommended to eat less canned vegetables.

Avoid vigorous intensity level of physical activity one hour after meal to avoid indigestion.

Replacing fruit with fruit juice is not appropriate because juicing results in the loss of essential nutrients such as vitamins, minerals and dietary fibre. Moreover, it usually takes three to four pieces of fruit to make one glass of fruit juice, which contains more sugar and energy than one serving of fresh fruit. Juicing also releases sugar from the fruit flesh. Drinking juice will allow sugar to be directly attached to the surface of the teeth, causing tooth decay more easily.

Therefore, young children are recommended to eat whole fruit instead of drinking fruit juice every day. When choosing fruit juice, choose pure ones without added sugar, and drink no more than 2 days a week, with no more than 180 ml (¾ glass) each time.

Young children have small stomach capacity. That’s why they don’t eat a lot in a meal. Their appetite varies in proportion to their activity level during the day. In most circumstances, they stop eating once they are full.

Generally, young children show an unusual lack of interest in food because they are feeling unwell to the point that their appetite is affected. Once they have recovered, their appetite will return to normal. Besides, young children may eat less due to feeling too full or feeling reluctant to try out new food. Parents should pay attention to whether the meal portion and time is appropriate and avoid giving meals to young children shortly after they wake up or when they are playing or feeling too tired. Young children should have regular meal time and small frequent meals, e.g. three main meals with one to two snacks a day. The main meals should be scheduled 4 to 6 hours apart, and an interval of at least 1.5 to 2 hours should be maintained between snack time and mealtime. Avoid high-fat, high-sugar snacks and sugar-sweetened drinks to prevent spoiling young children’s appetite for a main meal.

Fruit and vegetables are two separate categories, each having unique characteristics and nutritional properties. They are equally important for a balanced diet. If young children dislike one or two types of vegetables, you can replace them with other vegetables of a different colour, shape, taste, etc. To stir up young children’ interest and appetite, it is advisable to start with vegetables of a sharper colour, a sweeter taste and a crisper texture (e.g. tomatoes, sweet peppers). Also, you can encourage young children to help prepare meals and choose food ingredients. In this way, they will be more interested in vegetables and more receptive to different foods and tastes.

Young children in N to K1 classes are recommended to have at least 1 serving of fruit every day, while those in K2 to K3 classes are recommended to have at least 2 servings every day. While fruit is low in energy, it also contains fructose, overconsumption of which will result in excessive intake of energy and sugar, lead to obesity and spoil the appetite for main meals. One serving of fruit is approximately equivalent to 2 pieces of kiwi fruits, 1 piece of orange or apple, half piece of banana, etc.

If young children refuse to eat meat, you should first find out the reason behind. They might be too lazy to chew, find the taste of meat unpalatable or dislike the coarse texture of meat. You may try cutting the meat into finer pieces or cook longer to make the meat more tender, so that young children will find it easier to chew and swallow. To add extra colours and flavours to the dish, you can cook meat together with vegetables of different colours, which can give young children better appetite.

Also, you should accept the fact that the young children are bound to dislike one or two food items. This is acceptable as long as they do not have a dislike for all foods in a whole food group. For example, if young children refuse to eat a certain type of meat (e.g. pork, beef, lamb), you can replace it with other meats or other protein-rich foods (e.g. fish, eggs, dry beans and its products) to ensure that young children have an adequate intake of nutrients, especially protein.

There are many reasons for a young child to develop picky eating. These include having an unpleasant eating experience, mimicking his/her carer’s eating habits, lacking the correct knowledge of food nutrition, and having dental problems. Parents should communicate with teachers and family members more often to understand the situation and the reasons behind, and further discuss the countermeasures. They should not regard picky eating as a problem of conduct or a form of disobedience.

Temporary or occasional picky eating is still acceptable, given that young children are not refusing to eat a certain kind of food or their growth or body functions are not affected. Parents should continue to provide diversified foods and encourage young children to try them more often in the following ways:

• Change the cooking method for the ingredient.
• Keep providing the rejected food in a small amount to increase the opportunity for the young child to approach the food; and praise him/her as an encouragement.
• Parents should act as role models and eat the food together with the young child.
• Create a comfortable and happy dining environment and atmosphere.
• Cook with young children using the rejected food so that they can accept them more easily.

• foster the preference of eating foods high in fat, sodium or sugar in young children, which may affect their future eating habits and increase the risk of obesity and other chronic diseases;
• indirectly encourage young children to eat even when they are not feeling hungry, hindering them from developing the good eating habit of “eat when feeling hungry, and stop when feeling full”; and
• lead young children to associate food with certain emotions, so that they will immediately think of a certain food when they are in a particular mood, such as being eager to eat snacks when they feel happy, or tending to eat snacks to comfort themselves when they feel sad.

Parents may reward young children in the following ways, which are not related to food:

• Giving a word of encouragement, or naming the young child and praising him/her by saying something like “Well done!”, “It is good to have the courage to try!”.
• Rewarding the young child with items such as stickers, stamps or stationery.
• Offering priority to the young child for participating in the games that he/she is interested in.
• Giving the young child additional time for exercising his/her major muscles.

Playing while eating is definitely inappropriate. It not only will distract young children, but also will cause them to eat too much unconsciously, increasing their risk of overweight and obesity. A comfortable and quiet environment should be provided for the young children to eat together with their family members without distraction. They should be encouraged to “stop when feeling full” without the need to finish all the food.

There is no product that can solve the problem of picky eating. The only way to tackle the root of the problem is to modify the eating behaviour of the young child. Overreliance on these products will only reduce the young child’s opportunity to try other foods and hinder him/her from developing healthy eating habits. Moreover, these products may offer the young child excessive energy and increase the risk of obesity. Parents should consult a dietitian, a family doctor or a paediatrician if they think the problem of picky eating affects their young child’s physical development or body functions.

There can be many reasons why young children eat too slowly. For example, they may find the food unpalatable, too hard or too dry, the food piece size too big or the meal portion size too large, they are already full. To address the issue, parents should first find out the reason.

To increase young children’s appetite, you can prepare meals to their liking and use more vegetables and fruit to make the dish healthier. If the food is too hard, too dry or too big for young children to bite or swallow, it can be cut into smaller pieces or cooked longer until tender. When having a main meal, give young children the right portion size of food. Stop giving them snacks or drinks at least 1.5 hours before a main meal to avoid spoiling their appetite.

Chat with young children during the meal time if appropriate. This helps create a relaxing and pleasant atmosphere. When young children behave well during a meal, parents can praise them as an encouragement. When young children say they feel full, do not force them to eat.

Finally, parents should create a quiet environment with relaxing ambiance for young children to enjoy their meal with no distraction. Therefore, it is not advisable for them to play while eating. Toys should be put away before meals and TV and other electronic screen products (e.g. computers, computer games, e-books or -magazines, tablets) should be switched off.

No. Both processed meat and tobacco smoking have been classified in the same category as causes of cancer, but this does not mean that they are equally dangerous. The International Agency for Research on Cancer classifications describe the strength of the scientific evidence about an agent being a cause of cancer, rather than assessing the level of risk. About 34 000 cancer deaths per year worldwide are attributable to diets high in processed meat. These numbers contrast with about 1 million cancer deaths per year globally due to tobacco smoking.

The Department of Health recommends young children to avoid eating processed meat as it is high in fat or sodium content. For more information on processed meat, please visit http://www.chp.gov.hk/en/content/42034.html.

Although all vegetable oils are cholesterol-free, some of them (e.g. coconut oil, palm oil) are not recommended for frequent consumption because they are rich in saturated fat, overconsumption of which will increase the levels of bad cholesterol in the blood and affect cardiovascular health. Canola oil, peanut oil and corn oil, among others, are better choices. No matter which cooking oil you choose, it has more or less the same energy content as other forms of fat. Overconsumption of cooking oil can increase the risk of obesity. It is recommended that no more than 2 teaspoons of oil per person per main meal should be used when handling and cooking food.

The main difference between full-fat milk and low-fat or skimmed milk lies in their fat content; the content of other nutrients (e.g. calcium, protein) is similar. Young children aged 2 or above are able to get adequate nutrients from solid foods. They do not need to rely on dairy products as staple food. In order to reduce the saturated fat intake and maintain cardiovascular health, it is recommended to provide low-fat milk for young children aged 2 to 5 and to provide even skimmed milk for those aged over 5.

Most sports drinks available in the market contain mainly water and sugar. Using sports drinks instead of water to help young children rehydrate may help them develop a sweet tooth, which does not favour the cultivation of good eating habits. Therefore, water is the most appropriate and convenient option. Young children should replenish the water loss during the day or in activities regularly (including during meals).

Most cakes and biscuits are prepackaged foods, which are higher in fat, sodium or sugar than fresh foods. Hence, they are not healthy daily snacks. Consumption of foods high in fat, sodium or sugar in the long term can increase the risk of obesity and other chronic diseases. Wholemeal bread, pita bread, bread rolls and raisin bread are some better options for grain-based snacks.

For healthier biscuits, avoid those with fillings (e.g. sandwich biscuits, wafers) or high in fat (e.g. cookies). Read the nutrition label on the packaging of the food to compare its nutritional content with that of similar products, and choose products containing less fat, sodium and sugar. A product fulfilling the following criteria (per 100 g) is a healthier option:

• With 3 g total fat or less;
• With 120 mg sodium or less; and
• With 5 g sugar or less.

Plain biscuits (e.g. Marie biscuit, animal cracker, soda cracker) are relatively healthier options, but they should only be consumed occasionally, with one serving size consisting of 2 to 3 pieces.

As for cakes, while plain sponge cakes are better options, they are still high in sugar and should not be consumed often. If you decide to make a cake yourself, you may reduce the amount of fat and sugar used or replace them with some healthier ingredients. For example, you may reduce the amount of butter used and replace it with canola oil, or use raisins or fruit paste to replace granulated sugar.

In fact, there are many healthy snack choices. Examples include fresh fruit, bread rolls, raisin bread, wholemeal bread, hard boiled eggs, low-fat milk, calcium-fortified low-sugar soymilk. Remember to keep snacks in small portions to avoid spoiling young children’s appetite for main meals.

Many people misunderstood that long-boiled bone soups are rich in calcium, and frequent consumption can promote bone growth in young children. In fact, soup-making cannot release much calcium in pork bones into the soup. Instead, a large amount of fat (especially saturated fat) would be released. This would easily lead to an excessive intake of saturated fat and cause damage to our health in the long term. Therefore, frequent consumption is not recommended. Suggest to make clear soup by using gourds, vegetables and dry beans with a small amount of fish or lean meat instead.

Being “organic” generally means having no chemical or pesticide applied, or having not undergone genetic modification during the production or planting process. In terms of nutritional value, both organic foods and their non-organic counterparts are the same in general. Organic foods, however, are relatively more expensive and offer fewer options. Organic produce has a shorter shelf life than non-organic produce as pesticides are not used in the former. It is advisable to consume organic produce when it is still fresh. Besides, some processed organic foods are marinated with a lot of fat/oil, salt or sugar during the manufacturing process, thereby having adverse effects on health.

In fact, organic food is not the key to healthy eating. What is the most important is to have a balanced diet, choose a wide variety of foods every day and avoid picky eating.

Chicken powder indeed contains less sodium when compared to salt of the same amount. However, a larger amount of chicken powder is usually used for cooking when compared with salt, thus more sodium would be added unconsciously. Overconsumption of sodium (salt) in the long term would increase the risk of high blood pressure, strokes and cardiovascular diseases in the future.

There are better and healthier alternatives to boost the flavour of food. For example, natural ingredients, spices or herbs (e.g. spring onions, ginger, garlic, tomatoes, lemons, oranges, button mushrooms) can be used to replace chicken powder or salt for seasoning. For the sake of young children’s health, parents should set teaching young children to choose light-flavoured foods and avoid salty foods as the main goal for the young children to maintain their salt taste sensitivity.

Foods high in fat, sodium and sugar (e.g. ice cream, cakes, sweets, French fries) are at the top of the “Healthy Eating Food Pyramid”, and should therefore be consumed in the least amount. To help young children cultivate good eating habits, moreover, parents should reduce the chances for young children to associate this kind of food with certain emotions. This is to prevent them from eating unhealthy foods to comfort a particular emotion in the future.

However, most kindergartens and child care centres organise birthday parties for young children every month or every two months, during which foods such as cream cakes, sausages and fried fish fingers would be served. Under this circumstance, young children would inevitably associate these foods with the happy mood, generating the thought of “cream cakes and sausages make people happy”. In the long term, young children would long for these foods and the mood of “happiness” they bring about. As a result, they would gradually develop bad eating habits or an improper eating attitude. Therefore, schools should serve healthy snacks as usual in a small amount during special celebration events, and offer chances for young children to explore and approach different foods while offering guidance in terms of health and nutrition.

“Sugar free” drinks available on the market are drinks that contain no more than 0.5 g of sugar per 100 ml serving. Although drinks labelled as “sugar free” have low sugar content, parents should note that products containing caffeine or artificial sweeteners are not suitable for young children. Young children are less capable of breaking down caffeine and may suffer from hand tremors and sleep disturbance due to excessive intake. Drinks containing caffeine include lemon tea, green tea, black tea, milk tea, coffee and energy drinks with added caffeine. Drinks containing artificial sweeteners (e.g. diet soft drinks) are generally lower in nutritional value and show a high sweetness potency, which may cause young children to develop a sweet tooth.

Therefore, water is the best choice for young children, whereas low-fat milk and calcium-fortified low-sugar soymilk are healthy drink choices too. Frequent consumption of drinks with added sugar may lead to obesity, hence increasing the risk of chronic diseases, e.g. diabetes, stroke.

Iron is an essential mineral in our body and a major element for making red blood cells. A lack of iron increases the risk of iron deficiency anaemia, which results in paleness, tiredness and difficulty in concentration on study, and may weaken body immunity.

In order to prevent iron deficiency anaemia, you can refer to the healthy eating principles as described in the “Healthy Eating Food Pyramid” and consume iron-rich foods in moderation. Iron-rich food can come from two sources, namely animals and plants. It is easier for the human body to absorb iron from animal-based foods. Foods that are rich in iron include:

• Animal-based foods: meats (e.g. beef, lamb, pork), seafood (e.g. shrimp, oyster, clam), eggs, etc.
• Plant-based foods: dry beans and soy products (e.g. kidney bean, soybean, bean curd sheet), seeds and nuts (e.g. pumpkin seed, sesame, almond), iron-fortified breakfast cereals, etc.

Eating these foods together with vitamin C-rich foods (e.g. sweet pepper, broccoli, orange, kiwi fruit) helps your body absorb iron. Examples of these dishes and snacks include Scrambled Egg with Sweet Pepper, Penne with Broccoli and Beef, and Low-fat Plain Yoghurt with Kiwi Fruit and Chopped Almond, etc.

The healthy eating principles emphasise choosing a variety of foods, so it is not advisable for young children to frequently consume just one type of food. If a young child eats egg every day, it is less likely for him/her to eat other foods in “meat, fish, egg and alternatives" (e.g. poultry, beef, pork, fish, seafood, dry beans, soy products).

Young children need different nutrients for healthy growth. Since nutritional values vary among different foods, it is impossible to obtain all the nutrients the body needs from a single food. Young children in N to K1 classes are recommended to have 1.5 to 2 servings of “meat, fish, egg and alternatives” every day, while those in K2 to K3 classes are recommended to have 2 to 3 servings every day. Eggs can be consumed in moderation and are under the category of “meat, fish, egg and alternatives”. One serving of “meat, fish, egg and alternatives” is approximately equivalent to one egg (including egg yolk) or cooked meat in the size of a table tennis ball.

Some kids are prone to falling as their gross motor coordination, in particular eye-hand coordination, body balance and muscle power, is underdeveloped. Most kids who have such problems will perform awkwardly at basic motor skills, an example of such being the tendency to fall when performing basic body movements like walking and running among all. Hence, parents should pay attention to training their kids’ coordination, and muscle power of lower limbs. Don’t overlook these problems, or else you will miss the golden period to correct them.

Group games can promote the physical and psychological development of young children, enabling them to acquire more knowledge and skills, such as how to communicate and get along with others. Young children who prefer to be loners are usually introverts; they have fear for socialising, and it takes a lot of time for them to assimilate. Also, as each young child has different ability, their ability difference may become apparent when they play together, and thus those less agile may develop inferior complex and are reluctant to do group games and activities. Hence, parents of “loners” should find out whether the introversion owes itself to personal character or parental influence or circumstantial factors, and then identify a solution accordingly. For example, parents can join in the group games so that the kids may want to follow suit.

Maybe they find exercise too tough for them; that’s why they are not too keen on it. However, experienced teachers and parents may adjust their training to suit the actual body type of young children. No matter what body type young children belong to, exercise is always suitable and effective for them.

Yes. Gymnastics involves exercise of all the joints and muscles on the body, and a lot of movements that require flexibility of the body. Not only can good flexibility and muscle power promote muscle and bone growth, they can also prevent sport injury, giving young children an edge in other kinds of sport as well. In fact, not only gymnastics has this effect; swimming, dancing, basketball playing and other sports can also train fine and gross motor skills, enhance cardiopulmonary functions, and also promote physical health and prevent various chronic diseases.

Muscle training is very important for young children. Without proper training of fine and gross motor skills combined, young children may suffer from malfunctions or below-par development, such as belated development of the ability to write with a pen or wring a towel. We should train young children’s muscles so that they are capable of developing various other abilities

An excessive amount of screen time activity not only deprives children of their participation in physical activity, but also interferes with their eating habits and discipline. Screen time, which is usually sedentary, undermines the motivation of young children to explore the environment and learn new things. Screen time also takes up their time otherwise to be spent on physical activity; a lack of physical activity in the long run may result in health problems, such as obesity.

According to the "Report of Advisory Group on Health Effects of Use of Internet and Electronic Screen Products" issued by the DH, there is a close relationship between the use of screen products by children and their physical (e.g. physical fitness and obesity, vision, musculoskeletal problems, hearing, injury and accidents) and psychosocial health (e.g. addiction, cognitive development and learning, sleep deprivation and aggressive behaviour). Hence, teachers and parents should limit young children's screen time and substitute it with active physical play to maximise their health benefits.

Remaining highly active but having a small stomach in general, young children are unable to eat too much during each meal. Moreover, they will lose energy and water during lessons, and will therefore feel hungry easily. When young children feel hungry, it is recommended to provide them with healthy snacks that are mainly grain-based and of “3 Low 1 High” (i.e. low-fat, low-sodium (salt), low-sugar and high-dietary fibre). However, parents have to remember that snacks should only be served once between main meals, otherwise frequent eating would increase the risk of tooth decay in young children. In addition, snacks should only be served in a small amount, and an interval of at least 1.5 to 2 hours should be maintained between snack time and mealtime. This is to prevent spoiling the young children’s appetite for the next main meal.

If young children still feel hungry after dinner, maybe it is because they had a larger volume of physical activity in the afternoon and burned more energy than usual. The regular portion of the dinner is not enough for them to fill stomach. In this case, you can give them extra grains and vegetables to replenish the energy lost and increase satiety. However, it is not advisable to offer extra meat, fish, egg and alternatives as these foods are higher in fat and energy, overconsumption of which may increase the risk of obesity. In addition, as it takes a rather high level of consumption of meat, egg, etc. to increase satiety, providing such foods may make it difficult for young children to learn the good eating habit of “stop when feeling full”.

Having a balanced diet is the key to promoting good physical development and muscle growth. Although protein-rich foods (e.g. meat, fish, egg) provide the essential nutrients for cell and muscle growth and maintain normal bodily functions, they contain a higher amount of fat and energy which increases the risk of obesity. Overconsumption of these foods is not advisable. As recommended by the “Healthy Eating Food Pyramid”, the daily intake of “meat, fish, egg and alternatives” is 1.5 to 2 servings for young children in N to K1 classes, and 2 to 3 servings for young children in K2 to K3 classes.

Parents need not panic or worry too much if a young child has the tendency of becoming obese. They need not help the young child lose weight by using popular methods either. As the young child will grow and develop gradually, parents only need to encourage him/her to exercise more often and give up bad eating habits. The young child’s weight will then gradually return to normal.

Parents may refer to the healthy eating principles for the recommendations on quality and quantity to provide the young child with a balanced diet with appropriate servings. It may also arrange sufficient time for him/her to exercise his/her major muscles. In this way, the young child will gradually develop good living habits. Remember, over-dieting or losing weight in a wrong way during growth would possibly affect the young child’s physical and psychological development. When in doubt, consult a dietitian, a family doctor or a paediatrician.

Lactose intolerance is the condition when the human body lacks lactase. making it difficult to break down lactose in milk. The bacteria in the intestines would break down lactose, causing mild to severe symptoms that bring discomfort (such as bloating and diarrhoea), depending on the degree of lactose intolerance of the individual. As lactose intolerance is not a kind of food allergy, it has to be managed in a different way. When arranging meals for those who are lactose-intolerant, parents should avoid foods high in lactose (such as milk) or provide them less often. As dairy products are high in calcium, it is recommended that parents replace them with other foods also high in calcium (e.g. firm tofu, low-lactose milk, calcium-fortified low-sugar soymilk). When in doubt, consult a dietitian, a family doctor or a paediatrician.

In general, snacks refer to processed foods or drinks that have high fat, high sodium and high sugar content but few essential nutrients. Because of their appealing tastes and colours, snacks are popular among young children and are even included as part of a main meal. To prevent young children from neglecting their main meals, parents can restrict their intake of snacks. However, such restriction should not be too harsh in order to avoid undesirable outcomes. Some studies show that if the snack restriction is too strict, young children tend to overeat snacks when they are given the opportunity. Parents may consider the following suggestions:

• Set a good example for young children.
• Plan ahead, reduce the frequency and portion of snacks provided; e.g. provide snacks in snack sessions only two to three times a week. This helps reinforce the message to young children that snacks can only be consumed sparingly.
• Do not use snacks as a reward; otherwise, young children may associate eating snacks with behaving well. Also, one should not calm young children in a tantrum by giving them snacks.
• Snacks should only be served once between main meals. Choose healthy snacks, e.g. fruit, bread, unsweetened or low-sugar soybean curd dessert, low-fat milk, low-fat plain yoghurt, to prevent young children from eating unhealthy snacks due to feeling hungry.
• Avoid keeping too many snacks at home.

Most young children have a sweet tooth, so it is easy to understand why the bland taste of water puts them off. Parents are recommended to give young children a small quantity of water several times throughout the day, so that they will gradually get used to drinking water regularly. Besides, they can get their daily water intake from foods such as vegetables, fruit, milk and soup, which can also quench their thirst. Besides, give water to young children at recess time or after activities. With more opportunities to drink water, young children can gradually turn it into a habit.

Young children who are overweight or obese may have weaker exercise endurance and poorer agility due to a lack of physical activity, so a step-by-step approach can be adopted for them. Parents are advised to refer to Part 1 of Physical Activity Guide for Kindergartens and Child Care Centres for recommendations on the targeted amount of physical activity for young children. Based on the recommendations, parents can make suitable adjustments according to their needs (for example, setting the duration of initial bouts at 15 to 20 minutes each). Besides, intermittent breaks should be provided during exercises. Activities requiring weight bearing such as frame-climbing, running and rope skipping may be too strenuous for them. Cycling, jogging or swimming can be considered as alternatives. Once improvement in their physical fitness and body weight is achieved, the amount of physical activity can be increased accordingly for more health benefits.

Lack of physical activity may lead to the lack of stamina and agility in obese children. Subsequently, their ability to endure physical training and develop related skills may also be affected. More importantly, studies show that childhood obesity is likely to extend into adolescence and even adulthood. Therefore, when children are still in pre-primary institutions, teachers should help them cultivate an active lifestyle of regular physical activity. That’s how they can attain an optimal body weight and physical fitness.

The 180-minute physical activity recommended for young children includes light-intensity activities (e.g. playing with toys, dressing up and packing school bags) to more vigorous ones (e.g. brisk walking, rope skipping and playing hide-and-seek). Since young children tend to be physically active following an intermittent pattern with short breaks in between, the recommended 180-minute physical activity should be accumulated throughout the day. Besides, as young children grow older, they need to engage in physical activity of higher intensity levels to enhance their cardiorespiratory fitness and stimulate their bone growth. Therefore, the DH recommends that the 180 minutes of physical activity should consist of 60 minutes of moderate- to vigorous-intensity physical activity for young children aged 3 to 6.

Not necessarily so. The 180 minutes of physical activity can be of any intensity level for young children of 2 years of age. As for young children of 3 to 6 years of age, the 180 minutes of physical activity should consist of 60 minutes of moderate- to vigorous-intensity physical activity. For younger children, it is more important to have an adequate amount of physical activity rather than to put emphasis on a particular intensity. However, it is worth noting that activity of higher intensity levels can promote cardiorespiratory fitness and bone growth more efficiently. Therefore, as children grow up, it is necessary to encourage them not only to develop an active lifestyle, but also to participate in more physical activity of higher intensity levels for additional health benefits.

Sweating is a normal body response for regulating the body temperature during physical activity. Sweating increases along with the increases in the intensity and duration of the physical activity. Therefore, it is not necessary to stop children from exercising when they sweat. However, measures to prevent heat stroke should not be overlooked during the hot summer months. An indoor venue is preferable if the weather is hot. When an outdoor game is necessary, it should be scheduled at anytime but noon (such as in the morning). More importantly, teachers should make sure that children drink plenty of water for rehydration to avoid heat stroke.

Yes. Although playing toys may not be an energetic activity, it is good for training small muscles. Games like doing puzzles and playing building blocks can enhance young children's fine motor skills, whereas activities involving large muscles such as tossing, throwing and catching small soft balls can promote eye-hand coordination. As such, teachers should provide young children with adequate activity for training both of their large and small muscles, with a view to promoting their overall physical development.

Absolutely not. Physical activity aims to develop young children's vital skills, strengthen their physique and facilitate their mental development. Using physical activity as a form of punishment not only reduces their self-esteem and affects their self-image, but also reduces their motivation for physical activity. Young children may even lose their interest and motivation for physical activity as they grow up.

Cooperation between families and schools is the key to success in developing children’s active lifestyles. Therefore, both parties play pivotal and coordinated roles in promoting physical activities among children. Parents should take initiative to communicate and cooperate with schools:

• Learn about the physical activity arrangements made by your children’s schools. If possible, join their activities
• Share your views about building a healthy campus with your children’s school. Participate in the home-school working group for setting up healthy campus policies
• Participate more in the physical activities organised by your children’s school or the community (e.g. hobby groups, outdoor activities and workshops) so as to learn about the related knowledge and application skills
• Join more in parents-children activities like exercise classes, play groups and hiking
• Guide your children to set goals for physical activities and make use of the “My Physical Activity Diary” to develop sporting habits
• When your children’s physical conditions change, inform the schools so that appropriate arrangements can be made

Dietary fat can be divided into three types:

• Unsaturated fat is the healthier type of fat. It decreases levels of total cholesterol and bad cholesterol in the blood. Olive oil, canola oil, peanut oil and corn oil are sources of unsaturated fat.
• Saturated fat is the unhealthier type of fat. It increases levels of total cholesterol and bad cholesterol in the blood. Sources of saturated fat include lard, butter and coconut oil.
• Trans fat also falls in the category of unhealthier type of fat. Not only does it increases the levels of bad cholesterol in the blood, but it also lowers the levels of good cholesterol, thereby causing adverse effects on cardiovascular health. Trans fat is found in a variety of foods, e.g. hydrogenated vegetable oil (margarine), cakes made with shortening, egg rolls, pastries, crackers and French fries.

The World Health Organization recommends that unsaturated fats should make up the majority of the fat intake. When cooking for young children, it is advisable to choose healthier vegetable oils, e.g. olive oil, canola oil, peanut oil, corn oil. It is recommended that no more than 2 teaspoons of oil per person per main meal should be used when handling and cooking food.

An excessive intake of sugar by young children will lead to a higher risk of tooth decay and obesity, the latter of which will increase the risk of chronic diseases, e.g. cardiovascular diseases, hypertension, diabetes. The World Health Organization recommends that young children’s intake of sugar (free sugars)* should be less than 10% of their total daily energy intake. Taking a 4-year-old boy who consumes 1300 kcal of energy per day as an example, his daily intake of free sugars should be less than 32.5 g (about 6.5 teaspoons).

*Remark: Free sugars refer to monosaccharides (e.g. glucose, fructose) and disaccharides (e.g. sucrose, lactose, maltose) added to foods or beverages by the manufacturer, cook or consumer, and sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates; excluding sugars naturally present in grains, vegetables, fruits or milk and alternatives.

To reduce young children’s sugar intake in their diet, you can start with the following tips:

• Choose water as the main drink and cut back on the provision of high-sugar drinks (e.g. milkshakes, soft drinks, instant malted drinks).
• Avoid adding extra sugar, condensed milk or evaporated milk to drinks.
• Cut back on sugar-containing seasonings or sauces by using ingredients with natural sweetness (e.g. pumpkin, sweet corn, sweet potato) for cooking.
• Choose fresh whole fruit as snacks. Drink less fruit juice and eat fewer desserts.
• Read the nutrition label and ingredient list on the food package. Choose food products that are low-sugar or contain less sugar.

Nutrient composition varies among different types of sugar. Some examples are as follows:

White sugar
Derived from sugar cane, white sugar is highly refined and contains a very small amount of minerals.
Brown sugar
Brown sugar mainly consists of sucrose. Compared to white sugar, brown sugar contains more minerals, including potassium and magnesium.
Rock sugar
Rock sugar is a kind of crystallised refined sugar made from white sugar. It has a small amount of calcium and iron.
Honey
Compared to the above three types of sugar, honey has a lower energy value (3 kcal per gram) but more minerals. It also contains a small amount of vitamin C.

While there are some variations in nutritional values among different types of sugar, they have a similar energy content of around 4 kcal per gram. An excessive intake of sugar results in obesity, which in turn increases the risk of chronic diseases, e.g. cardiovascular diseases, hypertension, diabetes. We can also obtain the essential vitamins and minerals from vegetables and fruit, without relying on sugar. Therefore, young children should not have an excessive intake of any type of sugar.

Apart from intellectual development, physical development is equally important, especially the development of the large and small muscles. To achieve this, we don’t need special equipment. The best “equipment” is a lot of exercise and games for kids to train their muscles. For example, parents can take their kids to a park or a playground to play on slides or monkey bars for gross motor training. Even though there’s the need for the development of large and small muscles to be coordinated, the small muscles of preschool children are not yet fully developed, and so we have to allow them more time for such development; as preliminary training of small muscles and eye-hand coordination, we can give them wooden blocks to play with. In fact, a lot of daily activities can help kids train their large and small muscles. As long as parents know to grab these opportunities, they can give kids such training anytime and anywhere.

Sports drinks are mainly for athletes engaging in endurance training. Their function is to replenish the energy, fluids and electrolytes (e.g. potassium, sodium) lost during exercise. The major ingredients of sports drinks are water, sugar and electrolytes.

Energy drinks, which are claimed to have energy-enhancing effects, are mainly for people frequently working overtime or students preparing for their upcoming examinations. The major ingredients of energy drinks are caffeine, vitamin B complex, taurine (a kind of amino acid), carbohydrates, etc. Some energy drinks are even added with sugar or electrolytes. Unlike sports drinks, energy drinks cannot be used for fluid replenishment since water is not a main ingredient in these drinks.

Energy drinks contain caffeine, which stimulates the central nervous system. Compared with adults, young children metabolise caffeine more slowly. When young children consume too much caffeine, they may experience anxiety, insomnia and palpitations, etc. Therefore, energy drinks are not recommended for young children.

Lemon tea and milk tea are usually made with black tea, which contains caffeine. It is thus advisable not to offer these drinks to young children.

Young children are also recommended not to consume other caffeine drinks, including most teas (e.g. pu’er, tieguanyin, green, oolong and jasmine), coffee and cola.

In general, young children are able to get an adequate amount of nutrients to sustain growth and health if they eat a lot of grains, fruit and vegetables, and a suitable amount of meat, fish, egg and alternatives, dry beans/soy products and dairy products as recommended by the “Healthy Eating Food Pyramid”. As such, they do not need dietary supplements.

Moreover, as most dietary supplements in the market are just synthetic products, overconsumption of them will cause liver and kidney overload on young children and other adverse effects on their body. In the long run, their health may suffer.

Calcium strengthens bones while dairy products are a major source of calcium. Although milk is a convenient source of calcium, it constitutes only part of a diversified and balanced diet for young children. Around two glasses of milk (480 ml) a day is sufficient to meet the calcium needs of young children. If a young child drinks too much milk, his/her appetite for other nutritious foods will be displaced and his/her formation of healthy eating habits will be hindered. Generally speaking, young children aged 2 to 5 can drink low-fat milk while those aged over 5 can drink the skimmed one.

Fish contains many essential nutrients, such as omega 3 fatty acids, protein. DHA is a kind of omega 3 fatty acid. It has a critical role in the development of retina and brain in human foetus and during the first two years of life. For young children aged 2 or above, there is currently insufficient evidence to link increased intake of DHA with improved mental development or specific functional benefits (e.g. enhancing memory). Fatty fish such as salmon, sardine, jade perch, eel and yellow croaker are rich in DHA. Some fish that are available in the local markets, like golden thread, Pacific saury and pomfret, also contain a moderate level of DHA.

Young children in N to K1 classes are recommended to have 1.5 to 2 servings of “meat, fish, egg and alternatives” every day, while those in K2 to K3 classes are recommended to have 2 to 3 servings every day. One serving is approximately equivalent to 30 g of cooked meat (size of a table tennis ball). This is generally sufficient for young children to get enough protein to maintain normal body function and growth. Since methylmercury can adversely affect the nervous system, young children should consume a variety of fish in moderation and avoid consumption of large predatory fish such as shark, swordfish, marlin, king mackerel, bluefin tuna, bigeye tuna, albacore tuna, splendid alfonsino and orange roughy.

One of the tips to stay healthy and enhance immunity is to maintain a balanced diet and eat according to the proportion indicated in the “Healthy Eating Food Pyramid” so as to attain a more balanced and comprehensive nutrition.

During the pandemic, the eating, exercise and living habits of young children are affected. Young children consume more snacks and sugar-sweetened drinks at home, leading to excessive energy, fat and sugar intake and weight gain. To maintain an optimal body weight, young children are advised to have a regular diet with more vegetables and less meat in main meals to obtain balanced nutrition and reduce the intake of snacks that are high in fat or sugar. However, young children should not on diet and lose weight as it will deter them from obtaining the necessary energy and nutrients they need and affect their growth.

Snacks are in general high in fat, sodium (salt) and sugar. Regular consumption of snacks will increase the risk of obesity and tooth decay. On the contrary, moderate consumption of healthy snacks supplements the nutrients required by young children. Parents are advised to provide a small portion of healthy snacks only once between main meals, e.g. half piece of medium-sized fruit, half a bowl of corn kernels, one small oatmeal bun, one glass of low-fat milk with original flavour or one glass of calcium-fortified low-sugar soymilk.

During the pandemic, young children avoid going out and spend more time at home, resulting in more sedentary activities. Indeed, sedentary activities and physical activities can be conducted at the same time, for example stand up or do stretching activities while watching TV and walk slowly at home while using the phone. Parents should also pay attention to the sitting posture of young children from time to time to ensure they maintain a proper posture.

Regular physical activity not only helps healthy body development of young children, but also reduce the risk of illness. Young children may have negative feelings especially during the pandemic when they avoid going out and stay at home all day. Regular physical activity helps young children to improve their psychological conditions and stay cheerful.

Indeed, there are many different kinds of physical activities. Young children can also engage in physical activity such as dancing, jumping and doing household chores even the living environment is cramped at home. Besides, parents can also engage in parent-child physical activities with young children. All the parent-child physical activities below are suitable to play at home. Please visit the website below for details: https://www.startsmart.gov.hk/en/others.aspx?MenuID=132

Takeaway dishes normally contain hidden fat, sodium (salt) or sugar, especially deep-fried food, fried noodles and rice as well as dishes with a lot of sauces. It is advisable to choose takeaway dishes with more vegetables, less meat and less sauce with moderate amount of grains. Below are some healthy options for reference:

• Grains: white rice, brown rice, noodles, rice vermicelli or macaroni in clear soup, congee, oatmeal, white bread and wholemeal bread
• Vegetables: boiled vegetables, mixed vegetables casserole in clear soup and salad leaves (salad dressing to be served separately)
• Meat, fish, egg and alternatives: pork tenderloin, skinless chicken fillet, steamed fish, boiled shrimps, steamed eggs and steamed tofu

Besides, avoid choosing desserts and sugar-sweetened drinks, e.g. soft drinks and cordial.

It is advisable to prepare “3 Less” dishes with less oil, less salt and less sugar at home. You may make reference to the following tips when preparing healthy and delicious dishes for your family:

• Less oil
  • No more than 2 teaspoons of oil (e.g. canola oil, corn oil) per person per main meal should be used when handling and cooking food
  • Use low-fat cooking methods, e.g. steaming, blanching, baking, stir-frying with less oil
• Less salt
  • Use natural ingredients, spices or herbs for seasoning, e.g. onion, lemon, garlic, ginger, parsley
  • Use fresh vegetables or fruit for homemade sauce, e.g. tomato sauce, spinach sauce, pumpkin sauce
  • Reduce the amount of salt used, avoid using ready-made sauces or seasonings high in sodium (salt), e.g. sauces made with canned soup, fermented bean curd, seafood sauce
  • Refer to “Less Salt for Health” poster for details
• Less Sugar
  • Use fresh and sweet fruit when preparing dishes, e.g. apples, pineapples, dragon fruits
  • Reduce the amount of sugar used
  • Refer to “Less Sugar for Health” poster for details

Avoid going out during the pandemic turned out to be a good occasion to cook with young children at home. Cooking with young children not only enhances parent-child relationships, but also helps them to learn about a variety of healthy food ingredients and develop good eating habits at an early age. It is advisable to choose “3 low 1 high” food ingredients (i.e. low in fat, sodium (salt), sugar and high in dietary fibre) and prepare with less oil, less salt and less sugar. Below are some kid-friendly and healthy recipes for reference:

• Lunch
• Soup
• Snack
• Drinks

Parents can design an active daily timetable for young children so that they will get used to engaging in physical activity at a designated time every day and develop the habit of regular exercise. Parents should become a role model by engaging in physical activities with young children and encourage them to complete simple household chores such as tidying up rooms and toys.

During the pandemic, young children should wear masks when they are having light intensity physical activities indoors and keep social distancing for at least 1 metre. However, as wearing masks partially prevent air from entering the lungs, parents should observe closely the health condition of young children when they are engaging in physical activities. Young children should not wear masks when they have moderate to vigorous intensity physical activities outdoors or swimming activities, but they should keep social distancing for at least 1.5 metres.

The GI is used to measure the extent of raise in blood sugar levels after carbohydrates intake. It is classified into three categories (low, medium and high):

Low GI: 55 or below, e.g. spaghetti
Medium GI: 56 to 69, e.g. buckwheat noodle
High GI: 70 or above, e.g. cooked white rice, white bread, plain congee

The carbohydrates contained in high GI food are easier to digest and absorb, leading to a more drastic and rapid increase in blood sugar level.

Since the GI is mainly applicable to eating one single kind of grains after fasting, the reference value of the GI will be affected if other food (e.g. meat, vegetables) are taken during the meal or by other factors (e.g. cooking time, intake amount, different food textures). Therefore, the keys to stay healthy are to choose healthier ingredients (e.g. use brown rice to substitute white rice) and maintain a balanced and diversified diet.

Parents can discern the level of intensity of physical activity by observing the changes in heart rate and breathing rate and whether young children can talk normally.

Light intensity level: Normal heart rate and breathing rate, able to talk normally
Moderate intensity level: Noticeable increase in heart rate and breathing rate, able to talk in short sentences or single words
Vigorous intensity level: Significant increase in heart rate and breathing rate, unable to talk normally