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Hi sir which foods to be given for my son’s height and weight growth.He is 7 years old

Question

#asktheexpert 
 Hi sir which foods to be given for my son’s height and weight growth.He is 7 years old

Accepted Answer

hi mom

include good proteins and calories

mix veg dal khichdi

curd rice

egg or chk or paneer rice

add nuts powder in milk

Accepted Answer

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.

#asktheexpert Hi sir which foods to be given for my son’s height and weight growth.He is 7 years old