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1 Fiber doesn't have to be a turn-off for kids â try apples, pears, beans, oatmeal, oranges, ripe bananas, whole-grains breads, and popcorn. Adding flax meal or bran to homemade fruit smoothies is another way to slip fiber into a child's diet.  Make sure kids get enough exercise.
A healthy balanced diet for children aged 7-10 should include: 1  at least five portions of a variety of fruit and vegetables every day. 2  meals based on starchy foods, such as potatoes, bread, pasta and rice (choose wholegrain varieties when possible).