7 Month Baby Food Chart: Textures, Portions & Daily Meal Plan Explained

7 Month Baby Food Chart (Indian Diet Plan)

7-Month-Old Baby Food Chart (Week-Wise Indian Meals)

At seven months, aim for 2-3 meals per day alongside breast milk or formula on demand. The goals are to:

• Add 2-3 solid food meals to their day.
  
• Build a daily routine.
  
• Introduce diverse flavors.
  
• Gradually introduce thicker textures (from smooth purees to soft mashes).

Here is an easy-to-follow 7-month-old food chart organized week by week. Starting with simple single foods in Week 1, adding protein combinations in Week 2, introducing probiotics (good bacteria for gut health) and leafy greens in Week 3, and advancing to thicker textures in Week 4.

Week 1: Foundational Iron & Energy

Week 2: Protein Introduction & Texture Shift

Week 3: Micronutrients & Probiotics

Week 4: Advanced Consistency & Food Combinations

Daily Routine & Feeding Schedule

A 7 month-old's daily routine is simple and flexible, built around on-demand breastfeeding and 2-3 solid meals. Because a baby's stomach is small, meals should be thick, well-mashed, and calorie-dense meaning they pack more nutrition into smaller portions.

• Morning: Start with breastfeeding because this is still your baby's primary source of nutrition. After 1.5-2 hours, when your baby shows hunger signs, offer the first solid meal. Mid-morning is ideal for introducing new foods. Good options include thick sprouted ragi porridge or iron-fortified cereal mixed with breast milk.
  
• Between meals: Continue breastfeeding on demand, keeping a 2-3 hour gap before offering solids again.
  
• Lunch: Around mid-day, serve the main meal, such as well-mashed moong dal khichdi with a teaspoon of ghee or oil for extra energy.
  
• Evening: Offer a small snack like mashed banana, papaya, or plain curd.
  
• Night: Focus on breastfeeding for hydration, comfort, and better sleep.
  

Key Nutrients for a 7-Month-Old Infant

At seven months, solid foods help fill the nutritional gap because breast milk alone no longer meets all your baby's energy and mineral needs. Here are the very important nutrients a 7 month old baby needs:

• Iron: Very important because babies' iron stores from birth run low by six months. Sources include iron-fortified cereals, ragi, and lentils. Pair with Vitamin C foods (like fruits) to help the body absorb iron better.
  
• Vitamin B12: Supports brain and nerve development. Found in curd and paneer. If you follow a strict vegetarian diet, ask your pediatrician about supplements.
  
• Vitamin D: Essential for strong bones and helping the body use calcium. Babies need 400 IU daily, usually through supplements and sunlight.
  
• Zinc: Supports the immune system. Found in legumes, tofu, and seeds. Soaking lentils before cooking helps the body absorb zinc better.
  
• Healthy fats: Like ghee or oil, these help meet your baby's energy needs (about 200 extra calories per day from solid foods).
  
• Vitamin A: From green leafy vegetables and orange foods (carrots, pumpkin, papaya), supports vision and immunity.
  
• Calcium: Found in ragi, curd, and paneer, strengthens bones and teeth.
  

This chart explains the key nutritional requirements of a 7-month-old infant and how to meet them safely through complementary feeding.

Feeding Tips & Safety for a 7 Month Baby

Here are some Feeding tips you can follow for your 7 month old infant:

Understanding Your Baby's Hunger and Fullness Cues

Hunger Signs:

• Brings hands to mouth
  
• Leans forward when food is offered
  
• Gets excited when seeing the spoon
  

Fullness Signs:

• Turns head away
  
• Closes mouth tightly
  
• Pushes food or bowl away
  

Important: Stop feeding when you see fullness signs. Never force your baby to finish food or clean the plate.

Mealtime Routine

Keep meals short: 15-20 minutes
Always feed your baby sitting upright in a high chair
Feed at the table to build healthy eating habits early

Safety Tips

Babies are more vulnerable to germs at this age, so cleanliness is very important.

Handwashing:

• Wash hands with soap before preparing food
  
• Wash both caregiver's and baby's hands before every meal
  

Food Safety:

• Prepare food fresh and serve immediately.
  
• Wash all bowls, spoons, and utensils thoroughly after each use.
  

Spoon, Not Bottle:

• Always feed solids with a spoon from a bowl.
  
• Never put cereal or solids in a bottle, as this increases choking risk and interferes with your baby's ability to control how much they eat.
  

Foods to Absolutely Avoid for a 7 Month Infant

At this age, your baby's digestive system and kidneys are still developing. Some foods can be dangerous.

No Honey

• Do not give honey in any form before 12 months
  
• Honey can contain bacteria spores that cause botulism, a serious, life-threatening illness in infants
  

No Added Salt or Sugar

• Do not add salt or sugar to your baby's food
  
• Babies get enough sodium (salt) from natural foods
  
• Too much salt strains the kidneys
  
• Sugar leads to tooth decay and unhealthy taste preferences
  

Choking Hazards Avoid hard, whole, or round foods such as:

• Raw carrots
  
• Whole nuts or seeds
  
• Popcorn
  
• Whole grapes
  

Nut Butters

• Must be thinned with water, breast milk, or formula
  
• Never offer nut butter in a thick lump or alone on a spoon
  
• Thick nut butter can block the airway and cause choking
  

Does My Baby Hate Trying New Foods? What to Do About It?

If your baby spits out a new food, don't assume they hate it. Research shows it can take 10-15 separate attempts before a baby accepts a new taste and texture. This is called "food neophobia" (fear of new foods) and it's completely normal. If your baby rejects spinach today, try again in a few days. Persistence without pressure is the key.

Does my baby hate trying new foods? What to do about it?

If your baby spits out a new food, don't assume they hate it. Research shows it can take 10-15 separate attempts before a baby accepts a new taste and texture. This is called "food neophobia" which is a fear of new foods and it's completely normal. If your baby rejects spinach today, try again in a few days. Persistence without pressure is the key.

Conclusion

By following a well-balanced 7 month infant food chart, offering the right textures at the right time, and responding to your baby’s hunger and fullness cues, you can make this transition to solid foods smooth and stress-free. Remember, every baby is different, so progress at your baby’s pace and consult your pediatrician when introducing new foods or supplements. Consistency, patience, and variety are the keys to raising a confident eater.

FAQs

1. Which foods can I give my 7-month-old baby?

At seven months, your baby can eat a diverse range of home-cooked, nutrient-dense foods. A 7 month old should eat foods from 4-5 food groups daily to meet minimum dietary diversity. Offer grains and tubers like ragi, rice, wheat suji, potato, and sweet potato for energy. Include pulses such as moong dal and masoor dal for protein. Add dairy like plain curd and soft paneer for protein and B12. Provide Vitamin A-rich vegetables and fruits such as carrot, pumpkin, spinach, papaya, and mango. Aim for 2-3 meals daily, with breast milk or formula on demand.

2. How many solids to feed a 7-month-old?

You should offer 2 to 3 solid meals per day. You can also offer 1 or 2 nutritious snacks (like fruit) between meals if the baby shows signs of hunger.

3. What Indian food can I give my 7-month-old?

Here are some Indian foods you can give your 7 month old:

• Khichdi: A 2:1 ratio of rice and moong dal, cooked until very soft and mashed with a little ghee.
  
• Ragi Porridge: Sprouted ragi flour cooked with water or breast milk. Ragi is "superfood" in
• Indian pediatrics due to its high calcium and iron content.
  
• Suji Upma: semolina cooked into a soft, strained consistency with mild tempering (tadka).
  
• Mashed Idli: Soft idli soaked in plain curd.
  
• Rice Kanji: Thick rice water mixed with well-cooked, mashed rice and ghee.
  

4. Can I give Cerelac to a 7-month-old?

While commercial cereals are available, government and professional health bodies in India prioritize home-made preparations over processed foods. 

5. Can we give yogurt to a 7 month old?

Yes. Curd (yogurt) is an excellent food for a 7 month old and is highly encouraged because it is rich in calcium, protein, and probiotics, which support gut health and immunity.