Underweight children may suffer from different health issues. That is why it is important to include some weight gain foods for kids in their diet. You may know about the ideal weight your child should have by following the international BMI regulations. The calculation is performed by evaluating the child’s anthropometric measurements on percentile growth charts. This post will help you provide the right nutrition to your children through some of the best foods. These will help them gain a healthy weight at a stable rate. Although most gradually gain the right weight as they grow, some may not achieve that. Weight gain can be influenced by other factors such as genetics, regular activities, or any other underlying issue. Hence, it is important to remember that food may not always be the solution or the problem so that you do not end up overfeeding your child.
What Should Be The Ideal Weight For Children?
According to the US Centers for Disease Control and Prevention, the ideal weight of children can be measured by their BMI-for-age percentile growth charts (1). While children should be given healthy foods for their overall growth and development, weight gaining foods are specifically for those who are underweight and need to gain healthy weight. The choice of foods in such cases thus gets tricky and hence it is always advisable to consult a pediatric nutritionist to plan a holistic diet aiming at weight gain.
21 Healthy Weight Gaining Foods For Children
Weight gaining foods for kids should be wholesome as well as mouth-watering. Whether it is an energy bar, a smoothie, or a whole meal, your children will enjoy it only if it appeals to them. Here, we list down some of the healthiest foods for weight gain in children.
1. Eggs
Wholesome and rich in protein, eggs can help in regulating your child’s weight. An egg helps in building the growth muscles and tissues of the body. Eggs should be boiled well and introduced in small quantities to young children. Packed with many nutrients such as phosphorus, protein, zinc, and calcium, eggs are a superfood for children (2). Nutritional value per egg (3):
2. Chicken
Chicken is a high-calorie and high-protein food for kids. It is also rich in phosphorus, an essential mineral that supports your teeth and bones, benefits the kidney, liver, and the functioning of the entire central nervous system. Nutritional value per 100g of chicken (4):
3. Salmon
Salmon contains omega-3 fatty acids, vitamin B12, selenium, and choline that support brain function, cognitive function, and neurological health in young children. Therefore, cooking a healthy and delicious salmon dish for your little one, sometimes, can be a good idea. Nutritional value per100g of salmon (5):
4. Tofu
Tofu, a soy product,contains protein and essential amino acids, plant-based iron, calcium, manganese, phosphorus, and selenium. It is a nutrient-dense food item with high protein and healthy fats, both ideal for proper growth in children. Nutritional value per 100g of tofu (6):
5. Jaggery
Jaggery is a form of non-refined sugar. Prepared from sugarcane juice and date palm, jaggery is better than refined sugar. It contains essential minerals including iron, which it gathers during the preparation process that involves the use of iron vessels. To provide extra calories to your child’s diet, add organic jaggery to their favorite delicacies. However, do not overuse it as it can have similar side effects as sugar. Nutritional value per 100g of jaggery (7):
6. Honey
An alternative to sugar, honey is composed of 17% water and 82% carbohydrates, which promotes healthy weight gain. The natural sweetener has a low content of fat. You may add a spoonful on toast, sandwiches, or pancakes while making sure that the total sugar/ sweet intake is within the recommended limits. Nutritional value per 100g of honey (8):
7. Milk
Milk is a good source of protein. If your child is not lactose intolerant, then one glass of milk every day can help in maintaining a healthy diet (9). Milk contains fats, calcium, and essential vitamins which help in building strong bones. Nutritional value per 100g of milk (10):
8. Yogurt
Most children love yogurt. It can be mixed with something or eaten as it is. Calcium and potassium present in yogurt help in improving children’s bone health. In addition, yogurt is also a source of gut-friendly bacteria referred to as “probiotics” which help in proper digestion and absorption thus impacting the overall growth and development of the child. Nutritional value per 100g of low-fat yogurt (11):
9. Dry fruits and nuts
Perfect for snacking or used as toppings on ice creams and smoothies, dry fruits and nuts have a wide variety such as almonds, cashew nuts, walnuts, apricots, and more. Apart from being rich in iron, vitamins, and magnesium, dry fruits and nuts also provide proteins and healthy fats which are important for healthy weight gain. Nutritional value per 100g of mixed nuts (peanuts, cashews, almonds, hazelnuts, pecans and Brazil nuts) (12):
10. Pancakes
Pancakes can be served as yummy snacks or breakfast for children. The ingredients of a pancake make it a high-calorie food. Nutritional value per 100g of pancakes (13):
11. Oatmeal
Oatmeal is gluten-free. The whole grain contains carbohydrates, proteins, and starch that make it a good choice for your child. Additionally, its high dietary fiber helps in digestion. Nutritional value per 100g of fortified oatmeal (14):
12. Beans and lentils
Beans and lentils are rich in protein. On average, every 100 grams of it contain nearly 300 calories. Beans are also an excellent source of soluble fiber, which regulates blood sugar and cures irritable mood swings. If your child is a fussy eater, then try feeding them beans cooked in their favorite style. Nutritional value per 100g of beans and lentils: (15) (16):
13. Olive oil
Use olive oil as a salad dressing or to sauté any food item. This oil is rich in monounsaturated fats, antioxidants, and a wide array of vitamins. You may try the extra virgin olive oil. Nutritional value per tablespoon of olive oil (17):
14. Banana
Bananas are packed with nutrients that help in easy digestion. They are high in fiber, potassium, magnesium, and vitamin B6, which make them one of the best high-calorie foods for kids. The fruit is thus ideal for weight gain. Nutritional value per medium-sized banana (18):
15. Avocado
They are high in vitamins C, E, K, and B6, potassium, fat, fiber, Avocados also provide lutein, beta-carotene, and omega-3 fatty acids that are beneficial in improving the overall health of the body. You can blend them into a smoothie or a dip to serve them with fried beans. Nutritional value per avocado (19):
16. Hummus
Hummus contains essential nutrients and healthy fats. The main ingredient that goes into making hummus is chickpeas, which is a source of vital minerals such as calcium, iron, magnesium that are beneficial in fighting anemia. It also has a good amount of protein which is important for healthy weight gain. Nutritional value per 2tbsp (20):
17. Corn
Corn is rich in carotenoids that promote eye health. It is primarily composed of carbohydrates. Nutritional value per 100g of corn (21):
18. Fruit smoothie
Fruits come in rainbow colors and should be given to children for good health. But do they enjoy eating them as much? They may sometimes become fussy eating whole fruits. But add a little milk and turn it into a delicious, colorful smoothie, they are sure to love it. Fruit smoothies contain vitamins, minerals, nutrients, and fiber and must be included in the everyday diet. Nutritional value per 100g of store-bought smoothie (22):
19. Sweet potato and potatoes
Sweet potatoes are rich in fiber, vitamins B and C, and minerals such as iron, calcium, and selenium. They are high in antioxidants and improve the absorption of beta-carotene for the body. Sweet potato chips or fries are one of the easiest snacks to prepare. Potatoes contain fiber and essential vitamins such as A and C. They are also rich in carbohydrates, which promote healthy weight gain. (23) (24) Nutritional value per 100g of potatoes:
20. Other fruits
Children enjoy eating yummy, crunchy, and juicy fruits. The fruits strengthen a child’s immune system and help fight against illnesses. Fruits aid in a child’s healthy growth and development as they are high in fiber, vitamins, minerals, and loaded with other nutrients. Nutritional value per 100g of fruits (salad) (25):
21. Other vegetables
Children may find veggies boring but they love them if they are tasty and crunchy. If your child is fussy about eating veggies, the best time to give them a plate of vegetables is when they are very hungry. Vegetables contain essential nutrients that play a crucial role in improving the child’s health and aiding their overall development (26). Nutritional value per 100g of vegetables (27):
