A balanced diet is important for all age groups, including 7 year olds. Eating a variety of nutritious foods from all the food groups helps to provide the essential vitamins, minerals, carbohydrates and protein needed for growth and development. As a parent, it’s important to make sure that your 7 year old is eating a healthy, balanced diet. Here are a few things to keep in mind.
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Fruits and Vegetables
Fruits and vegetables are an essential part of any 7 year old’s diet. Most 7 year olds should be eating at least five servings of fruits and vegetables per day. These can include fresh, frozen or canned fruits and vegetables, as well as 100% fruit or vegetable juice. Fruits and vegetables are packed with essential vitamins, minerals, and fiber. They can help to keep your 7 year old healthy and are a great source of energy.
Grains
Grains should also be a part of your 7 year old’s diet. Grains are a great source of energy, vitamins, minerals and fiber. Examples of grains include bread, cereal, rice and pasta. Aim for 6-11 servings of grains per day. Make sure that your 7 year old is eating whole grains, rather than refined grains. Whole grains are higher in fiber and other essential nutrients.
Protein
Protein is an important part of any 7 year old’s diet. Protein helps to build and maintain muscle, as well as provide energy. Examples of protein foods include lean meats, eggs, fish, poultry, nuts and beans. Aim for 5-7 ounces of protein foods per day. Make sure that your 7 year old is eating lean cuts of meat and avoiding foods that are high in saturated fats.
Dairy
Dairy products are an important part of a 7 year old’s diet. Dairy products provide calcium, which is important for strong bones and teeth. Examples of dairy products include milk, yogurt, cheese and fortified soy milk. Aim for 3-4 servings of dairy products per day. Choose low-fat or fat-free options to reduce the amount of fat and calories.
Fats and Oils
Fats and oils are an important part of a 7 year old’s diet. Fats provide energy and help the body to absorb certain vitamins. Examples of healthy fats and oils include olive oil, canola oil, avocado, nuts and seeds. Aim for 3-5 teaspoons of fats and oils per day. Make sure that your 7 year old is eating unsaturated fats, such as those found in nuts and fish, rather than saturated fats, such as those found in fried foods.
Snacks
Snacks are a great way to provide extra nutrition in between meals. Examples of healthy snacks include fruits, vegetables, whole grain crackers, yogurt, nuts and seeds. Avoid snacks that are high in sugar, fat and calories. Your 7 year old should also drink plenty of water to stay hydrated.
Beverages
Beverages are an important part of a 7 year old’s diet. Water should be the main beverage, as it is calorie-free and helps to keep your 7 year old hydrated. Other healthy beverages include low-fat or fat-free milk, 100% fruit or vegetable juice, and unsweetened iced tea. Avoid sugary beverages, such as sodas and fruit drinks, as they are high in sugar and calories.
A balanced diet is important for 7 year olds. Eating a variety of nutritious foods from all the food groups helps to provide the essential vitamins, minerals, carbohydrates and protein needed for growth and development. Fruits and vegetables, grains, protein, dairy, fats and oils, snacks and beverages should all be included in your 7 year old’s diet. Aim for healthy, nutrient-rich foods and beverages, and avoid those that are high in sugar, fat and calories.