10 Healthy foods to help children gain weight
According to the Centers for Disease Control and Prevention, 4.1 percent of children and adolescents are underweight.
As parents, we all know maintaining a healthy body weight is important for children but some children may need to gain weight due to medical conditions or a lack of appetite.
If you’re looking for ways to increase your child’s body mass, it’s crucial to choose nutrient-dense, high-calorie foods.
“We all want our children to grow up healthy and strong. However, for some children, gaining weight can be a challenge,” says Murray Hewlett, CEO of Affinity Health. “While it’s important to ensure that your child is getting the right nutrition, it can be difficult to know what foods will help them put on weight in a healthy and sustainable way.”
We explore 10 healthy foods that can help children gain weight:
Avocado
Avocados are an excellent source of healthy fats, which are essential for children’s growth and development. They are also packed with fibre, potassium, and vitamins C, K, and B6, making them an excellent addition to any child’s diet. Children can enjoy avocado mashed on whole-grain toast or mixed into a smoothie.
Full-fat dairy products
Full-fat dairy products like milk, cheese, and yoghurt are high in protein, calcium, and other essential nutrients. They can help children gain weight and build strong bones. Parents should look for plain or low-sugar varieties to avoid excess sugar and calories.
Nuts and nut butter
Another excellent source of healthy fats, protein, and fibre are nuts and nut butter. Nuts can be enjoyed on their own or you can opt to spread nut butter on whole-grain bread. Remember to always be mindful of allergies and supervise young children when consuming nut products.
Eggs
Eggs are flagged as an excellent source of high-quality protein, which is essential for children’s growth and development. They are also rich in vitamin D and B12, essential for bone health and brain function. Parents can serve eggs to their children in various ways, such as scrambled, boiled, or in an omelette.
Whole-grain bread
Whole-grain bread is an excellent source of fibre and complex carbohydrates, which can help children feel full and satisfied. Parents should look for bread that contains whole grains, such as whole wheat or rye, to maximise the nutritional benefits.
Lean meats
Lean meats like chicken, turkey, and fish are good protein sources and essential nutrients like iron and zinc. If your child doesn’t like meat, or is following a meat-free diet, provide alternatives such as eggs, peanut butter, tofu, beans, lentils, almonds, seeds and soy-based meat substitutes.
Sweet potatoes
Sweet potatoes are an excellent source of complex carbohydrates, fibre, and vitamins A and C. They can be served baked, roasted, or mashed and make a delicious and nutritious addition to any meal.
Quinoa
Quinoa is a nutrient-dense grain high in protein, fibre, and essential amino acids. It can be served as a side dish or mixed with vegetables and lean meat for a complete meal.
Oats
Oats are an excellent source of complex carbohydrates and fibre, making them an ideal breakfast food and a quick option for busy mornings. Parents can mix oats with milk or yoghurt and top them with fruit and nuts for a balanced and nutritious meal.
Beans and legumes
Beans and legumes like chickpeas, lentils, and black beans are ideal sources of protein, fibre, and essential nutrients like iron and folate. They can be added to salads, soups, or stews for a nutritious and satisfying meal.
Good to know: Remember to always consult with your child’s healthcare provider before making any significant changes to their diet.
