7 month baby food Chart – Know what to feed

When your baby reaches 7 months, they need good nutrition. This stage of complementing breast milk with solids introduces critical nutrients like iron, vitamins, and healthy fats for the brain, body growth, and the immune system. The nutrition also contributes to gross and fine motor coordination, intestinal health, and life-long healthy eating habits that set the groundwork for overall well-being. Today in this blog we have curated a 7 month baby food chart to help you navigate this phase. 

In this blog we will cover- 

1. Nutritional Needs at 7 Months
2. Signs of Nutritional Deficiencies
3. Foods to Introduce
4. A 7 month baby food chart
5. Safe Cooking Practices
6. Safety precautions

So let us begin with nutritional needs at 7 months

Free baby food app – Personalised : Download Now

Nutritional Needs at 7 Months

Essential Vitamins and Minerals

• Iron: 11mg daily through iron-fortified cereals and pureed meats
• Calcium: 270mg daily for bone development
• Vitamin D: 400 IU daily for calcium absorption
• Zinc: 3mg daily for immune system support
• Vitamin C: 50mg daily to aid iron absorption

Daily Caloric Requirements

A 7-month-old baby typically needs 650-850 calories per day, distributed across:

Meal Type	Calories	Timing
Breastmilk/Formula	400-500	Throughout day
Solid Foods	250-350	2-3 meals

Protein and Fat Intake Guidelines

Babies need 11 grams of protein daily, sourced from:

• Pureed meats
• Legumes
• Yogurt
• Egg yolks

Fat requirements are 30-40% of daily calories, primarily from:

• Breast milk/formula
• Avocado
• Olive oil
• Full-fat yogurt

Signs of Nutritional Deficiencies

Monitor for these warning signs:

• Lethargy or weakness (iron deficiency)
• Slow weight gain
• Delayed developmental milestones
• Pale skin or gums
• Frequent infections

Now let us talk about foods that you can introduce

Foods to Introduce

Best Starter Cereals

• Iron-fortified rice cereal
• Oatmeal cereal
• Barley cereal
• Multi-grain cereal

Single-grain cereals are ideal first foods due to their:

• Easy digestibility
• Low allergy risk
• High iron content
• Smooth texture

Suitable Fruits and Vegetables

Recommended First Vegetables:

Vegetable	Preparation	Benefits
Sweet potato	Steamed & pureed	Rich in vitamin A
Carrots	Steamed & mashed	High in beta-carotene
Green peas	Pureed	Good protein source
Squash	Steamed & mashed	Easy to digest

Best First Fruits:

• Mashed banana
• Pureed apple
• Stewed pear
• Pureed peach

Protein-rich Options

Begin introducing proteins after successful acceptance of cereals and produce:

• Well-pureed lentils
• Soft-cooked mashed beans
• Pureed chicken
• Greek yogurt (plain)

Remember to introduce new foods one at a time, waiting 3-4 days between each new food to monitor for any allergic reactions. Start with thin, smooth purees and gradually increase texture as your baby becomes comfortable with solids.

Reference- NHS UK

Now when we talk about foods for babies we are often confused about the cooking methods. So let us now talk about them- 

Safe Cooking Practices

Cooking Method	Benefits	Best For
Steaming	Preserves nutrients	Vegetables, fruits
Boiling	Softens tough foods	Root vegetables, legumes
Baking	Enhances natural flavors	Sweet potatoes, apples
Pressure cooking	Saves time, retains nutrients	Legumes, tough vegetables

Essential safety guidelines for food preparation:

1. Wash hands thoroughly before handling food
2. Clean all utensils and equipment properly
3. Cook foods to appropriate temperatures
4. Store prepared foods in airtight containers
5. Label containers with preparation date
6. Refrigerate unused portions within 2 hours

When preparing baby food, always check the temperature before serving and avoid using salt or sugar. Fresh batches can be stored in the refrigerator for up to 48 hours.

Now it’s time to give you all a diet plan for your 7 month baby- 

7 month baby food chart

Time	Meal Type	Food Options	Quantity
Morning (6:30 am)	Breastfeeding/Formula Feeding	–	1 session
Mid Morning (8:30 am)	Solid Meal	– Ragi (finger millet) porridge- Mashed ripe banana- Oats porridge (with breastmilk/formula)	2–3 tbsp
Late Morning (11 AM)	Breastfeeding/Formula Feeding	–	1 session
Lunch (1:00 PM)	Solid Meal	– Rice and lentil khichdi (mashed)- Steamed & mashed carrot, pumpkin, or sweet potato- Moong dal soup	2–3 tbsp
Afternoon (3:30 PM)	Breastfeeding/Formula Feeding	–	1 session
Evening (5:30 PM)	Breastfeeding/Formula Feeding	–	1 session
Dinner (7:00 PM)	Solid Meal	– Rice cereal with vegetable puree- Suji (semolina) porridge- Fruit puree (apple, pear, papaya)	2–3 tbsp
Night (9:00 PM) and as required	Breastfeeding/Formula Feeding	–	1 session

Reference- Foods at 7 months

Precautions to take

When we feed our little ones it is imperative we note few precautions to avoid any accidents-

• Start with small portions to prevent overwhelming
• Offer new foods alongside familiar ones
• Wait 3-4 days between introducing new foods
• Stay calm during food refusal
• Keep trying rejected foods (it may take 10-15 attempts)
• Maintain consistent meal schedules.
• Allow messy eating for sensory development
• Keep distractions minimal during meals
• Do not serve nuts, whole grapes, popcorn, hard sweets, or huge chunks of raw fruits and vegetables.
• Eliminate salt, sugar, and processed meals to protect the baby’s kidneys and develop healthy eating habits.
• To lessen the danger of choking, ensure your infant sits upright in a high chair or supported position.

Conclusion

Unquestionably, a delicious milestone in the life of an infant is when he or she starts on solid foods; however, careful planning is required along with nutrition. Ensure that the precious little baby has the necessary nutrients essential for healthy growth and development through this complete 7-month baby food chart. It tells you everything from the first food to what foods to eat and how to prepare them safely. This gives you a clear step-by-step roadmap through this exciting but critical phase of your little one’s journey.