HomeQuestions & Answers#asktheexpert
Hi sir which foods to be given for my son’s height and weight growth.He is 7 years old
Want to share your parenting queries and get answers
Get Solutions and advice from other parents and experts
Ask a QuestionGuardian of a 7 yr 9 m old boy12 months ago
Q.
#asktheexpert Hi sir which foods to be given for my son’s height and weight growth.He is 7 years old
Answer
Follow
Report Abuse
Share

2 Answers

A. hi mom
include good proteins and calories
mix veg dal khichdi
curd rice
egg or chk or paneer rice
add nuts powder in milk
Report Abuse

A. For a 7-year-old boy’s height and weight growth, it’s essential to provide a well-balanced diet rich in nutrients that support bone development, muscle growth, and overall health. Here are key nutrients and the foods that promote healthy growth:
Key Nutrients for Height and Weight Growth:
1. Protein: Essential for muscle growth and overall development.
2. Calcium and Vitamin D: Support bone health and height growth.
3. Healthy Fats: Help with overall growth and nutrient absorption.
4. Iron: Important for oxygen transport and energy levels.
5. Zinc: Supports bone growth and immune function.
6. Fiber and Carbohydrates: Provide energy and ensure proper digestion.
7. Vitamins A and C: Aid in tissue repair and immune function.
Food Recommendations for Height and Weight Growth:
1. Protein-Rich Foods:
Eggs: Rich in protein and vitamin D, which is crucial for bone development.
Chicken, Fish, and Lean Meats: Provide protein for muscle growth. Fish like salmon are also rich in omega-3 fatty acids, beneficial for overall development.
Dairy Products: Milk, yogurt, and cheese are rich in protein, calcium, and vitamin D.
Legumes: Lentils, chickpeas, beans, and peas are great plant-based protein sources.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats and protein.
2. Calcium and Vitamin D-Rich Foods:
Dairy Products: Milk, yogurt, and cheese are excellent sources of calcium.
Fortified Foods: Look for fortified cereals, bread, and orange juice with added calcium and vitamin D.
Leafy Greens: Spinach, kale, and broccoli are good sources of calcium.
Fish: Salmon and sardines provide both calcium and vitamin D.
Egg Yolks: Contain vitamin D, which aids calcium absorption for bone strength.
3. Healthy Fats:
Avocado: Packed with healthy fats that promote overall growth.
Olive Oil: Use in cooking for a healthy fat source.
Nuts and Seeds: Almonds, walnuts, and chia seeds are excellent for healthy fats and omega-3 fatty acids.
4. Iron-Rich Foods:
Lean Red Meat: A great source of iron that supports healthy blood production.
Green Leafy Vegetables: Spinach and kale provide non-heme iron, which is beneficial for growth.
Beans and Lentils: High in iron and an excellent protein source.
Fortified Cereals: Look for iron-fortified breakfast cereals.
5. Zinc-Rich Foods:
Pumpkin Seeds: An excellent source of zinc, which supports growth and immune health.
Meat and Shellfish: Both are rich in zinc.
Legumes: Beans, chickpeas, and lentils contain zinc and protein.
6. Fiber and Carbohydrate-Rich Foods (Energy Sources):
Whole Grains: Brown rice, oats, and whole-wheat bread are rich in fiber and provide sustained energy.
Sweet Potatoes: High in fiber and packed with vitamins.
Quinoa: A high-protein grain that also provides fiber and essential minerals.
7. Fruits and Vegetables:
Citrus Fruits: Oranges, lemons, and grapefruits are high in vitamin C, which is essential for tissue growth and repair.
Berries: Rich in antioxidants and support immune function.
Carrots, Sweet Potatoes: High in vitamin A, which promotes healthy vision and tissue repair.
Sample Daily Meal Plan for Height and Weight Growth:
Breakfast:
Scrambled eggs or omelet with spinach and whole-wheat toast
A glass of milk or yogurt with chia seeds or fruit
Mid-Morning Snack:
A handful of almonds or walnuts
An apple or a banana
Lunch:
Grilled chicken or fish with brown rice and steamed broccoli
A glass of fortified orange juice for vitamin C and calcium
Afternoon Snack:
A whole-grain sandwich with peanut butter
A few slices of cheese or a boiled egg
Dinner:
Lentil soup or dal with whole-wheat chapati and mixed vegetables (spinach, carrots)
A glass of milk or a bowl of yogurt
Before Bed:
A small bowl of cottage cheese or yogurt
A few soaked almonds or walnuts
Additional Tips:
Regular Physical Activity: Encourage activities like running, swimming, cycling, or playing sports, which promote overall growth and bone development.
Hydration: Ensure your child drinks plenty of water throughout the day to support digestion and overall health.
Adequate Sleep: Growth hormones are secreted during sleep, so ensure your child gets 9-11 hours of sleep per night for optimal growth.
By following this balanced diet plan and promoting a healthy lifestyle, you can support your son's height and weight growth effectively.
Report Abuse
ADVERTISEMENT
ADVERTISEMENT
SIMILAR QUESTIONS
Father of a 7 yr old girl
Answer
Follow
Report Abuse
Share

Guardian of a 7 m old boy
Answer
Follow
Report Abuse
Share

Mom of a 8 yr 9 m old boy
Answer
Follow
Report Abuse
Share

Guardian of a 5 yr 7 m old boy
Answer
Follow
Report Abuse
Share

ADVERTISEMENT
ADVERTISEMENT
Mom of a 7 yr old boy
Answer
Follow
Report Abuse
Share

Mom of a 12 yr old boy
Answer
Follow
Report Abuse
Share

Father of a 2 yr 6 m old girl
Answer
Follow
Report Abuse
Share

Guardian of a 7 yr 4 m old girl
Answer
Follow
Report Abuse
Share

ADVERTISEMENT
ADVERTISEMENT
Mom of a 2 yr 7 m old boy
Answer
Follow
Report Abuse
Share

Mom of a 3 m old boy
Answer
Follow
Report Abuse
Share

SUGGESTED ARTICLES
Do you know any solution to this question?Let’s go to the app - To help out fellow parents & to get answers to your questions
Add An Answer
Add An Answer
Add An Answer
Ask a Question
This question is being asked for:
Your identity will not be revealed
POST
Post Answer