Diet
Basically what you’d expect a 7 year old’s diet to look like, only with more protein. I meal prep a lot of food, mostly for me but I make sure to cook extra for the girls (wife and daughter).
Most of her protein is coming from chicken nuggs, chicken breast, thighs, fish or any beef I cook. I don’t track any of this and I wouldn’t suggest anyone do this either; I’m sure she is getting more than the minimum required.
If I were super into tracking this, I would follow this advice:
Carbs: Most children of all
ages should consume between
45% and 60% of their calories
as carbs. This of course means
that low-carb diets are almost
exclusively out of the question
for children and teens. Carbs
are the most important fuel for
both the highly active nature of
childhood and the developing
brain (especially for academic
abilities).
Fats: For children between 1
and 3 years of age, fats should
compose between 30% and
40% of the diet, including
plenty of saturated fats for
growth and development. For
children and teens between 4
and 18 years of age, fats should
compose between 25% and
35% of total calories.
Protein: For young children
(under age 10), protein can
compose between 10% and
20% of calories, and that upper
limit can go as high as 30%
for older children and teens.
The lower intake of protein for
younger children isn’t so much
a health concern (extra protein
is not toxic), but is lower to
make more room in the diet for
the fats and carbs they need.
Source: Renaissance Woman