#asktheexpert can I get the diet chart of 7 year old boy he don't want to eat fruits and nuts how can I make him eat

Question

#asktheexpert can I get the diet chart of 7 year old boy  he don't want to eat fruits and nuts how can I make him eat

Accepted Answer

Here’s a sample diet chart for a 7-year-old who is picky about fruits and nuts:

### Breakfast
- Whole grain cereal with milk
- Scrambled eggs or yogurt with honey
- A small portion of vegetables (like spinach or tomatoes) in an omelet

### Mid-Morning Snack
- Whole grain crackers with cheese
- Smoothie made with hidden vegetables and fruits (blend fruits like bananas, berries with spinach or carrots)

### Lunch
- Chicken or lentil soup
- Whole grain sandwich with lean protein (chicken, turkey) and some veggies
- A small serving of vegetables or a vegetable-based dip

### Afternoon Snack
- Veggie sticks with hummus
- A homemade muffin or snack bar containing ground nuts (if he won’t eat nuts whole, try incorporating them into baked goods)

### Dinner
- A balanced meal with proteins (like fish or tofu), whole grains (brown rice, quinoa), and vegetables
- Fruit hidden in sauces or dishes (like apples in a meat stew or berries in yogurt)

### Tips to Encourage Eating Fruits and Nuts
1. **Incorporate into Recipes:** Add fruits and nuts into smoothies, muffins, or energy balls where they’re less noticeable.
2. **Make it Fun:** Create fruit shapes or designs, or use fun names for fruits and vegetables to make them more appealing.
3. **Involve Them:** Let the child help with grocery shopping or meal preparation to increase their interest in trying new foods.
4. **Positive Reinforcement:** Praise and encourage the child when they try new foods, and avoid pressuring them.

Consult a pediatrician or a nutritionist for a personalized plan based on your child’s specific health and dietary needs.