As a parent, you want to provide your child with the best possible start in life, and that includes giving them a healthy diet. But with so much conflicting information out there, it can be difficult to know what foods to give your child, how much to give them, and how to get them to eat healthy foods. In this guide, we’ll provide you with everything you need to know about nutrition for your 7-year-old child, from the foods they need to the strategies you can use to get them to eat them.
The Basics of a Healthy Diet
The foundation of a healthy diet for your 7-year-old child is the same as it is for adults: a balanced mix of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals). Here are the basics of each:
- Carbohydrates: These are the primary source of energy for your child’s body, and should make up 45-65% of their daily caloric intake. Good sources of carbohydrates include whole grains (such as brown rice and whole wheat bread), fruits, vegetables, and legumes.
- Proteins: These are important for building and repairing your child’s muscles, organs, and immune system. Protein should make up 10-30% of their daily caloric intake. Good sources of protein include meat, poultry, fish, eggs, dairy products, and legumes.
- Fats: These are important for providing energy, insulating the body, and protecting organs. However, not all fats are created equal: saturated and trans fats should be avoided, while unsaturated fats (found in nuts, seeds, and fatty fish) are beneficial. Fats should make up 25-35% of your child’s daily caloric intake.
- Vitamins and minerals: These micronutrients are essential for many of the body’s functions, from building strong bones to supporting the immune system. A diet rich in fruits, vegetables, and whole grains should provide all the necessary vitamins and minerals.
Foods to Include in Your Child’s Diet