Right nutrition for your 7-year-old: What parents should know

Parents, has your child recently turned 7? Well, it will be imperative to pay attention to their diet. Ensuring that your child is getting the right nutrition is critical for their growth and development. Remember that there are fun and interesting things that kids aged 7 may try to do. They will have to follow a nutritious diet as they are continuously learning, growing, and finding new things. Eating well helps them to become healthy and keep their muscles strong. Hence, it will be a good idea for parents to teach their child about healthy eating, which will help them even during adulthood. Healthy eating habits set right from a young age will allow a child to grow and thrive. The expert explains the right kind of diet for a 7-year-old in the article.At the age of 7, children tend to grow fast, both physically and mentally. This is the time when they become more active at school, start learning new skills, and develop lifelong eating habits. So, parents, understand that the right kind of nutrition is key to supporting their growth, boosting immunity, improving concentration, and helping them stay active and energetic throughout the day. Poor eating habits involving starvation, unhealthy food choices like a high-carb and fat diet, can make them feel sluggish, low, and cause weight gain. The role of parents is important as they will have to make sure that the child is into healthy eating.Many children at this age face nutrition-related challenges, such as:* Poor appetite or picky eating* Frequent colds and infections due to weak immunity* Low energy levels and tiredness* Poor concentration and learning difficulties* Weak bones or delayed growth* Increased screen time leads to unhealthy snackingWhy a balanced diet is important: So, a nutritious diet will give the right mix of nutrients needed for proper growth and development. Good nutrition helps in building strong bones, healthy muscles, a sharp memory, and a strong immune system. It also supports emotional well-being and helps prevent problems like obesity, anemia, and vitamin deficiencies. Parents should include the following nutrients in their child’s daily dietSources: Rice, roti, bread, oats, potatoes (potatoes should be eaten in the quantity recommended by the expert)Sources: Milk, curd, eggs, pulses, beans, paneer, nutsSources: Nuts, seeds, ghee, butter in moderation, vegetable oilsSources: Milk, cheese, yogurt, ragi, leafy greensSources: Spinach, lentils, dates, jaggery, eggsSources: Fresh fruits, vegetables, citrus fruits, carrotsSources: Whole grains, fruits, vegetables, saladsSources: Water, soups, coconut waterCut down these foods: Deep-fried foods like French fries, wafers, bhajiyas, and samosa that can cause inflammation in the body and lead to weight gain. Moreover, children should avoid bakery items such as cake, biscuits, donuts, ice cream, sweets, cold drinks, and candies that can lead to dental problems like cavities or tooth decay. Take help from an expert who will design an appropriate diet plan for the child based on their requirements.Tips for parents: The child should enjoy screen-free mealtime. This means no phones allowed while eating. Make meals visually appealing to kids. Get creative- decorate their plates or cut fruits and veggies in interesting shapes, and they will love it. The kids should be a part of meal planning and grocery shopping so that they understand the importance of the diet. Teach them to read nutritional labels and pick healthy foods. Don’t store packaged foods, carbonated drinks, juices, or chocolates at home. While at the restaurant, encourage them to have soups, salads, khichdi, or vegetable pulao instead of Chinese food, burgers, pizza, or pasta.Takeaway: Good nutrition at the age of 7 lays the foundation for a healthy future. Hence, teach the child to eat healthy and stay strong.Dr. Shruti Ghatalia Pediatrician, Zynova Shalby Hospital, Ghatkopar