As a parent, one of our biggest fears is not being able to monitor our children’s growth in a healthy way. While some children seem to gain weight just by looking at food, others need more encouragement to add a few pounds on the scale. If your child is on the lean side but has an impressive appetite, it’s only natural to look for ways to help them gain some healthy weight.
However, during this weight-gaining phase, it’s essential that your child is also getting the right nutrients to grow strong and healthy. To make this process easier, we’ve compiled a list of 30 nutritious foods that can help your child gain weight in a healthy and balanced way.
30 Nutritious Food To Help Kids Gain Weight
1. Avocado
Avocados are full of healthy fats that help your child gain weight while keeping the body healthy. They are also high in fiber, which aids digestion. You can spread avocado on toast, blend it into smoothies, or use it as a topping for salads or sandwiches.
2. Full-Fat Dairy Products
Dairy products such as milk, cheese, and yogurt are rich in calcium, which helps build strong bones. They are also a great source of healthy fats. Choose whole milk and full-fat yogurt to help your child gain more calories and healthy fats. Cheese can also be added to sandwiches, pasta, and salads.
Related: 10 Healthy Meal Ideas for 9-Month-Old Babies
3. Nut Butters
Nut butters such as peanut butter, almond butter, and cashew butter are high in healthy fats and calories, providing the body with protein. Add them to your child’s toast, oatmeal, or fruit for a healthy, calorie-dense snack.
4. Bananas
Bananas are nutrient-dense and high in calories. They also contain potassium, which is great for muscles. Bananas are easy to digest and versatile. Slice them over cereal, blend them into smoothies, add them to oatmeal, or have them as a snack.
5. Sweet Potatoes
Sweet potatoes are high in healthy carbohydrates and fiber. They are also beneficial for immune health due to their vitamin A and beta-carotene content. You can roast, mash, or add sweet potatoes to stews to give your child a nutrient boost.
Related: VitCom Nutrition Fruits Flavor
6. Oats
Oats are one of the most versatile foods. They are high in fiber and complex carbohydrates, providing your child with long-lasting energy. Make oatmeal for your child, or add oats to baked goods to sneak in extra calories.
7. Eggs
Eggs are a great source of protein, healthy fats, and important vitamins such as B12 and vitamin D. They can be prepared in many ways—scrambled, boiled, poached, or in omelets with vegetables.
Related: 25 food That Will Increase Your Baby’s Brain Power
8. Full-Fat Greek Yogurt
Greek yogurt is high in protein and also contains probiotics, which are great for gut health. Choose the full-fat versions and add fruits, honey, or granola for a nutritious and calorie-dense snack.
9. Olive Oil
Olive oil is a healthy fat that your child can consume. Drizzle it over vegetables, use it in cooking, or even add it to smoothies. The healthy fats in olive oil can help your child gain weight.
Related: Nutrikids Food Nutrition DHA+ Orange
10. Whole Wheat Bread
Whole wheat bread is a great source of complex carbs and fiber. It’s perfect for sandwiches and can be topped with nut butter, avocado, or cheese for a calorie-dense snack.
11. Chicken
Chicken is an excellent source of lean protein, which is essential for muscle growth. Skin-on chicken is also higher in calories. Add it to sandwiches, salads, or casseroles.
12. Fish (Salmon, Tuna)
Salmon and tuna are rich in omega-3 fatty acids, which are beneficial for brain health and development. Fatty fish are also a great source of protein. Serve your child fish grilled or baked, or mix it into their salad for a nutrient boost.
Related: 12 Amazing Baby Shower Brunch Food Ideas
13. Rice
Rice is one of the best sources of carbohydrates, essential for weight gain. White or brown rice is a great side dish and can also be added to stir-fries and casseroles to sneak in more calories.
14. Coconut Milk
Coconut milk is high in fat and can be used in various ways. Add it to smoothies, curries, soups, or baked goods. The healthy fats in coconut milk can help your child gain weight.
15. Nuts (Almonds, Walnuts, Cashews)
Nuts are calorie-dense and a great source of healthy fats, protein, and fiber. They can be sprinkled on yogurt, oatmeal, or salads, or simply eaten as a snack. Consider offering your child a handful of mixed nuts or adding nut butter to smoothies.
Related: 10 Foods To Eat When Milk Supply Is Low
16. Tofu
Tofu is a plant-based protein that is also rich in healthy fats. It can be used in stir-fries, sandwiches, or even added to smoothies. Tofu is also ideal for vegetarian or vegan children who need to gain weight.
Related: How To Make Your Toddler Eat
17. Dried Fruit (Raisins, Dates, Apricots)
Dried fruits are nutrient-dense and high in vitamins, minerals, and natural sugars. They are calorie-dense and can be added to oatmeal, yogurt, or eaten as a snack. Keep an eye on portion sizes, as they are high in calories.
18. Cheese
Cheese is an excellent source of fat, protein, and calcium. It is also incredibly versatile. You can serve cheese as a snack, melted over pasta, or in sandwiches. Consider cheeses like cheddar, mozzarella, or cream cheese to add extra calories.
19. Cottage Cheese
Cottage cheese is rich in protein and healthy fats. You can serve it with fruit, honey, or mix it into smoothies. It’s easy for kids to eat and enjoy.
20. Quinoa
Quinoa is a complete protein, containing all nine essential amino acids. It’s also high in fiber and packed with vitamins and minerals. Serve quinoa as a side dish or add it to salads to boost protein intake.
21. Hummus
Hummus, made from chickpeas, tahini, olive oil, and garlic, is rich in healthy fats and protein. Pair it with whole-grain crackers, vegetables, or pita bread for a nutritious, calorie-dense snack.
22. Chia Seeds
Chia seeds are high in fiber, protein, and omega-3 fatty acids. Sprinkle them on yogurt, smoothies, or cereal, or mix them into your child’s oatmeal for added nutrition.
23. Beef
Beef is an excellent source of protein, iron, and zinc. Opt for fattier cuts like rib-eye steak or ground beef to boost your child’s caloric intake. Add beef to stews, burgers, or stir-fries.
24. Pasta
Pasta is one of the easiest and most calorie-dense foods for children. Kids love pasta, so it’s a great way to help them gain weight. Choose whole wheat pasta to boost fiber, and add sauces made from olive oil, cheese, or cream for extra calories.
25. Mangoes
Mangoes are packed with vitamins, especially vitamin C, and provide your child with a good amount of calories. Serve fresh mangoes, or mix them into smoothies or desserts.
26. Chickpeas
Chickpeas are rich in protein and fiber, making them an excellent choice for children who need to gain weight. You can serve them in salads, hummus, or roast them for a crunchy snack.
27. Pistachios
Pistachios are high in protein, fiber, and healthy fats. They are a great snack for kids who need to gain weight. Your child can snack on them or add them to baked goods and salads.
28. Beets
Beets are high in fiber and vitamins. They are not calorie-dense, but their high nutrient content helps your child stay healthy. Serve beets roasted, steamed, or in salads.
29. Spinach
Spinach is packed with iron and vitamins like A and K. While low in calories, it is high in nutrients. Add spinach to smoothies, soups, or stir-fries for a nutrient-dense addition.
30. Dark Chocolate
Dark chocolate is calorie-dense and rich in antioxidants and minerals like magnesium and iron. A small square of dark chocolate is a great way to help your child gain weight without sacrificing health.
Conclusion
Helping your child gain weight in a healthy way is about more than just adding extra calories. The right foods, combined with the right approach, are key.
With the 30 nutrient-dense foods listed above, your child will be able to gain weight in a healthy, balanced way while also receiving all the essential nutrients for healthy growth and development.
Remember to consult with your child’s pediatrician or nutritionist if you have any concerns about their weight.
Every child is different and will require different foods in different amounts. With the right guidance, you can help your child reach their ideal weight while supporting their overall health and well-being.
Save the pin for later
