YOU are what your eat, so the Health Promotion Board has come up with a new set of nine dietary guidelines for children and youths to maintain good health.

Aimed at the young up to age 18, the guidelines call for variety and balance in diet as well as establishing sensible eating habits and encouraging physical activity.

Recommending the food guide in its Healthy Diet Pyramid, the HPB said eating a wide vareity of foods increases the likelihood of consuming adequate amounts of nutrients.

On physical activity, it said the young should have at least 60 minutes of moderate-intensity activities on five or more days a week.

The HPB said in a media release on Tuesday that the important years of growth and development occur during childhood and adolescence.

'It is vital for children and youth to consume foods which provide sufficient nutrients for optimal growth.'

'Research has found that children form food preferences mostly during their pre-school years, and eating habits and preferences that are established in childhood are likely to carry on in adulthood.'

What to eat
As for the food intake, the HPB advises eating fruits, vegetables and calcium-rich foods like milk and diary products daily as well as more of wholegrains.

Eat less
It also urged limiting fatty and salty foods and very sweet beverages. Foods with added sugars are also frowned upon.

And for mothers, breastfeed your babies for the first six months of their lives.

The HPB pointed out that many of today's chronic diseases such as heart disease, stroke, diabetes and certain cancers, are strongly linked to diet and lifestyle.

'A child's diet can have direct impact on the development of risk factors such as obesity, high blood cholesterol and high blood pressure.'

It said the eating habits in Singapore are changing, with more meals eating outisde the home and the use of processed packaged foods on the rise.

Referring to the guidelines, the HPB said it can 'guide the individual and the family to provide our younger population with the types of foods necessary for a healthy diet' in the face of challenges posed by changing dietary practices.

The guidelines were developed in consultation with a 13-member work group of medical and health professionals.

All health professionals will be given a handbook copy of the guidelines.

The public can also pick up the booklet 'Birth to eighteen years - dietary tips for your child's wellbeing' at clinics and hospitals. It is produced in the four main languages.