🧠 Ask the Expert | 🍽️ Family Nutrition Made Simple: Fuss-Free Ways to Keep Everyone Healthy
📅 May 2nd | 12–1 PM 👩⚕️ With Samantha Gubaton, Nutritionist As parents, we all want our families to eat better, but between picky eaters, busy schedules, and the endless food prep, it can feel like a losing battle. 😮💨 That’s why we’re bringing in Nutritionist Samantha Gubaton for a live Q&A to help take the pressure off. She’ll share simple, no-fuss ways to nourish your family, because the truth is, even the simplest meal can make a big difference when done right! Whether you're struggling to get your toddler to eat veggies 🥦, finding healthy snacks your kids and partner will actually enjoy 🍎, or just tired of feeling like you’re not doing enough for your family’s health, you’re not alone. Being a parent means juggling a million things, and nutrition doesn’t have to be another overwhelming task. Let’s talk about realistic, fuss-free ways to nourish your family (yes, including you, mom and dad!) that actually work in real life. Ask your questions now and join us for a Q&A session with Nutritionist Samantha Gubaton on May 2nd, 12–1 PM, because small changes can make a big difference. 👨👩👧👦✨
Are there any supplements my kid or I should be taking regularly? My daughter, 4 yo, don’t like drinking milk or eating meat, so I’m concerned she might not be getting enough calcium or iron.... As for me, I often feel light-headed or fatigued during the day even though I try to eat balanced meals. I’m wondering if we might be missing some essential nutrients... Should we consume supplements, or are there other foods that can help cover those gaps?
Read moreHow do I plan meals for a family with different dietary preferences and needs? For example, my husband doesn’t like vegetables and prefers meat-heavy meals, while my child is allergic to dairy and needs more iron-rich foods. It’s hard to cook something that suits everyone... what would you recommend?
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Hi Amelia! I completely understand how juggling different dietary needs can be overwhelming especially with 3 little ones in the mix! Here are a few tips, especially for your kids: For dairy allergies: Try using soy milk or oat milk to help meet their daily calcium needs. For iron sources: Look out for iron-fortified cereals. Tofu and dark leafy greens are also great sources of both calcium and iron. For your husband who isn’t a fan of vegetables: Finely chop or grate vegetables into dishes like fried rice—sneak them in creatively! Use umami-rich sauces like oyster sauce to add more flavor to veggie dishes. Lastly, I recommend getting everyone involved—ask what they’d like to eat or let them help with prepping meals. It often increases their willingness to try new foods! Hope this helps! :)
How much sugar is too much for children, and how can I reduce hidden sugars in their diet? My son loves fruit juice and yogurt drinks, and I just found out they have quite a bit of sugar. I try to limit sweets, but it’s hard to know where the hidden sugars are in everyday foods..
Hi Grace! 👋🏼 Great question — and yes, hidden sugars are more common than we think, especially in kids' favorites like fruit juice, yogurt drinks, and biscuits. According to HPB Singapore, kids aged 2–6 should have no more than 25g (about 6 teaspoons) of added sugar daily — this includes sugars in processed foods and drinks like juices, flavored milk, and yogurt drinks. Common sources of hidden sugar: * Fruit juices (even 100% juice) * Yogurt drinks (often 2–3 tsp per pack) * Breakfast cereals, biscuits, sweetened bread, ketchup Simple swaps to reduce sugar: 1. Limit juice to 1 small glass (125ml) or switch to water with fruit slices 2. Choose plain yogurt + add fresh fruit 3. Check labels — go for Nutri-Grade A or B, and avoid ingredients like sucrose, glucose, corn syrup 4. Offer whole fruits instead of juice 5. Try homemade snacks like banana oat cookies or steamed sweet potato It takes time, but small swaps add up. You’re doing great just by being aware! :)
also... My first child (now 5 yo) has eczema and a few food allergies, so I’m a bit anxious about what I should or shouldn’t eat when trying for my next baby, do certain foods really increase allergy risks in kids?
for your next baby: Since your first child has eczema and food allergies, it’s natural to be cautious. If your first child has multiple or severe allergies, it’s worth consulting a dietitian or allergist during pregnancy planning. Lastly, always check with your OB for tailored advice, but starting with a balanced, nutrient-rich diet is a good first step toward a healthier pregnancy.
i always let my kid (1,5 yo) eat fried food (home made). fried fish, chicken, fried egg… but few days ago i watched this video on tiktok about how frying foods actually take away the nutrition. is that true?
* Don’t reuse oil too many times. So, no need to worry about occasional fried foods at home. It’s all about balance, variety, and using healthy oils. Hope this helps!
My first pregnancy had a lot of morning sickness, and I could barely eat properly. Now that we’re thinking of trying again, how can I build up my nutritional reserves beforehand to avoid that???
My kids eat a lot, but it's mostly bread, rice, and snacks. How do I make sure they're actually getting enough proper nutrients? Idk why but It's verrrrrrrrry hard giving them proper meal
I hear you! It’s tough when they love their carbs and snacks. Here’s how to sneak in some good stuff without the stress: 1. Try adding protein (like chicken, fish, or tofu) and veggies to their favorite rice or bread. 2. Blend veggies into sauces, stir-fries, or smoothies. They won’t even notice! 3. Swap white rice and bread for wholemeal options or brown rice. 4. Offer fruit, nuts, or homemade snacks like sweet potato fries or banana oat cookies. 5.: If they don’t like milk, try plant-based options like fortified soy or oat milk. Start small, and don’t stress if every meal isn’t perfect. You’re doing awesome!
working mom here... sometimes I really no time to cook, what are a few super quick meals that are still healthy for the whole family? i have 2 sons (1yo and 3yo)
Hey there! I totally get how tough it can be to find time to cook, but here are a few quick, healthy, and affordable meals you can try: 1. Kampung Fried Rice: Use leftover rice, frozen veggies (soft ones like peas or carrots), and scrambled eggs. Keep the soy sauce light or omit it. 2. Wraps: Soft wholemeal wraps with peanut butter (check for no added sugar), cucumber (peeled for the 1-year-old), and small bits of chicken or fish fingers (make sure they’re soft and not too salty). 3. Instant Noodles with Veggies: Use plain noodles with boiled spinach, carrots, and a soft-boiled egg. Go easy on the seasoning. 4. Fruit Smoothies: Blend soft fruits like banana, papaya, or mango with soy milk or yogurt. Add oats for texture and extra fiber. 5. Simple Sandwiches: Wholemeal bread with kaya and a soft-boiled egg, or mashed avocado with a sprinkle of sesame seeds (avoid if your kids have allergies). These meals should be easy to eat and nutritious for both your little ones! Also, Feel free
can you suggest some quick breakfast ideas for 2 yo son… usually he only eats egg but i think he started to develop some kind of allergy…
You can also explore kid-friendly egg-free recipes online — just be sure they're suitable for toddlers. Hope this helps!
My partner doesn’t like vegetables, and my daughter seems to follow him... any tips for improving adult + toddler eating habits too?
* Let your child (and partner!) help choose veggies at the supermarket or wash greens at home. * Involvement increases interest and willingness to try new foods. 5. Try different textures & cooking styles * Some people dislike veggies because of texture, not taste. * Try roasting, air frying, stir-frying, or blending into soups — test what works best. Change takes time. So focus on small, positive steps. Even a few extra bites of veg a week is progress. Hope this helps! :)
Registered Nutritionist Dietitian