When it comes to nutrition, a 7 year old can eat a variety of different things. As long as the foods are nutritious, healthy, and age appropriate, there are a lot of options. It is important to ensure that your 7 year old is getting the right nutrition and energy so they are able to grow, develop, and stay healthy.
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Fruits and Vegetables
Fruits and vegetables are an essential part of a 7 year old’s diet. They provide essential vitamins and minerals that are necessary for growth and development. Fruits and vegetables also provide fiber, which helps to keep the body regular. It is recommended that a 7 year old eat at least five servings of fruits and vegetables every day. Some examples of fruits and vegetables that are suitable for a 7 year old include apples, oranges, bananas, carrots, celery, and spinach.
Whole Grains
Whole grains are another important part of a 7 year old’s diet. Whole grains provide carbohydrates, which are used for energy. They also provide essential vitamins, minerals, and fiber. It is recommended that a 7 year old eat at least three servings of whole grains every day. Some examples of whole grains that are suitable for a 7 year old include oatmeal, brown rice, quinoa, and whole-grain bread.
Protein
Protein is also an essential part of a 7 year old’s diet. Protein helps to build and maintain strong muscles and bones. It is recommended that a 7 year old eat at least two servings of protein every day. Some examples of protein that are suitable for a 7 year old include lean meats, eggs, nuts and seeds, beans, and Greek yogurt.
Dairy
Dairy is also an important part of a 7 year old’s diet. Dairy provides important nutrients such as calcium and Vitamin D, which are important for strong bones and teeth. It is recommended that a 7 year old eat at least two servings of dairy every day. Some examples of dairy that are suitable for a 7 year old include milk, cheese, yogurt, and cottage cheese.
Healthy Fats
Healthy fats are an important part of a 7 year old’s diet. Healthy fats provide essential fatty acids that are necessary for growth and development. It is recommended that a 7 year old eat at least two servings of healthy fats every day. Some examples of healthy fats that are suitable for a 7 year old include avocados, nuts and seeds, olives, and fish.
Fluids
Fluids are also an essential part of a 7 year old’s diet. Fluids help to keep the body hydrated and are necessary for growth and development. It is recommended that a 7 year old drink at least eight glasses of fluids every day. Some examples of fluids that are suitable for a 7 year old include water, milk, and 100% fruit juice.
Sweets and Treats
Sweets and treats can also be a part of a 7 year old’s diet, but they should be limited. Sweets and treats provide empty calories and can cause cavities. It is recommended that a 7 year old limit sweets and treats to no more than two servings per day. Some examples of sweets and treats that are suitable for a 7 year old include dark chocolate, granola bars, and frozen yogurt.
When it comes to nutrition, a 7 year old can eat a variety of different things. As long as the foods are nutritious, healthy, and age appropriate, there are a lot of options. Fruits and vegetables, whole grains, proteins, dairy, healthy fats, fluids, and sweets and treats can all be included in a 7 year old’s diet. It is important to ensure that your 7 year old is getting the right nutrition and energy so they are able to grow, develop, and stay healthy.