Kids gain weight as they grow. In general, the majority of children reach a healthy weight while some who are genetically lean or are picky eaters can struggle to put on weight. Although a child’s overall physical appearance is not the sole indicator of their health, children should have ideal weight requirements based on an international body mass index (BMI) chart. If your child’s BMI places them in the underweight section, it is essential to give them the right kind of food to help them gain healthy weight.
Some kids who are unable to gain weight usually do not have a very good appetite, so they do not eat as much as they should, while others may have underlying medical conditions. It is not as simple as trying to eat whatever you want to gain weight but we need to guide our children to eat the right kinds of food. If your child is thin, don’t let them binge on junk food to put on weight, encourage healthier options like fish rich in omega-3, fruits and vegetables, and tasty weight-gaining shakes for kids to provide a balance of nutrients to help them reach a healthier body weight. Shakes and supplements can boost your child’s calorie intake and provide a balance of carbohydrates, protein, and healthy fats.
To help we have listed below healthy weight-gaining foods for kids to keep them fit and healthy.
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Eggs
Eggs are a wonderful source of high-quality protein. They bring essential amino acids, vitamins, and minerals such as vitamin A and D that are important for healthy eyes, bones, and teeth, choline for brain and heart health, and selenium for proper thyroid function. Eggs can also help in regulating your child’s weight.
Start with boiled eggs and slowly introduce them to your child’s diet in small quantities. Eggs are packed with phosphorus, protein, zinc, and calcium. This versatile superfood can be prepared in a variety of ways such as scrambled, poached, or even as an omelet mixed with other healthy ingredients to make it more appealing for your child.
Chicken
Which kid doesn’t like boneless chicken tenders dipped in a bit of ketchup for barbeque sauce? Chicken is a tasty high-calorie protein food for kids. Rich in phosphorus, that benefits your teeth and bones, kidney, liver, and central nervous system.
Be creative with your chicken dinner recipes to boost your child’s appetite. Try to stay away from very oily and greasy options, but consider incorporating chicken in a hearty vegetable soup, stew, pie, rice, or pasta.
Salmon
The best way to introduce naturally oily fish to your child’s diet is by letting them try some salmon. This pink fish is a wonderful source of healthy omega-3 fatty acids, B12, selenium, and choline that supports the development and the proper function of a child’s brain and nervous system.
Salmon has a more refined and delicate taste when compared to sardines, mackerel, and trout. Salmon can be prepared with a small knob of butter, seared in a pan or it can even be poached, breaded, or incorporated into fun sushi rolls. The salmon recipe possibilities are endless!
Honey
This golden nectar is a fantastic alternative to sugar. Honey consists of 17% water and the rest is carbohydrates so it encourages a healthy weight gain for children. What’s great is that since it is natural, it has a very low-fat content when compared to processed sugars.
Packed with nourishing vitamins and minerals, honey also has multiple healing properties and can soothe a sore throat, a runny nose, liver protection, and heals wounds quicker. A spoonful of honey goes a long way. Top honey on toast, mix in with dips, and everyone’s beloved breakfast pancakes to satisfy any sweet tooth craving, minus the guilt.
Milk products
Milk, cheese, and yogurt are great sources of protein. If your child is not lactose intolerant, a glass of milk each day can help maintain a healthy diet and improve their bone development. Milk products contain fats, calcium, and vitamins to build bones to make your child grow up tall and strong.
Cheese and yogurt are tasty alternatives if they do not fancy drinking plain milk. A cup of fresh yogurt mixed with their favorite fruit is rich in probiotics that encourage proper digestion and gut health.
Dry fruits and nuts
Dry fruits and nuts are ideal for snacks and can be used in a variety of toppings for ice cream, yogurt, and blended drinks. There are a vast variety of nuts to choose from such as almonds, cashew nuts, walnuts, and pistachios. Combine it with dried apricots, figs, and raisins for a satisfying and healthy snack.
Fruit and nuts are rich in iron, vitamins, and proteins. They also provide the necessary fiber, antioxidants, and healthy fats which are required for healthy weight gain.
Shakes and smoothies
Some children can be very picky eaters and are put off by textures, different colors, and tastes. It is best to explore the world of smoothies and shakes by investing in your own blender or food processor. Blend healthy ingredients like a banana, avocado, coconut milk, and honey together into a yummy drink.
Shakes and smoothies can be incorporated with the proper supplements to ensure your child gets all the vitamins and nutrients they need to gain a healthy weight.
In Closing
All children need to gain weight as they mature, but for some kids gaining the right amount of weight can be a tough hurdle to overcome. Some children can have poor appetites, might be picky eaters, or have medical issues that prevent them from eating.
Be patient and creative in providing them with a vibrant combination of fruits, vegetables, and healthy protein in their diets. With the right amount of nutritious foods, you can help your child gain weight so they can grow up healthy and strong.
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