14 Best Easy Ways to Introduce Healthy Foods For Kids to Support Weight Gain

When it comes to children, one of the most common concerns among parents is ensuring they maintain a healthy weight. While some kids may struggle with obesity, others may have trouble gaining weight, which can be equally concerning. Weight gain for children, however, should be done in a balanced and nutritious way to ensure proper growth and development without resorting to unhealthy, processed foods.

We’ll discuss 14 of the best, easy ways to introduce healthy foods that will help your child gain weight. These foods are nutrient-dense and provide the essential vitamins, minerals, and calories required for healthy weight gain.

1. Avocados

Avocados are an excellent choice for kids who need to gain weight. They are rich in healthy fats, particularly monounsaturated fats, which are crucial for brain development and overall health. Plus, avocados are versatile and can be mashed into spreads, added to smoothies, or served in salads. Try incorporating them into sandwiches or making guacamole as a fun dip for veggies or chips.

How to serve:

i.             Avocado toast with a drizzle of olive oil and a sprinkle of cheese.

ii.           Add diced avocado to scrambled eggs or tacos.

2. Nut Butters

Peanut butter, almond butter, and other nut butters are packed with protein, healthy fats, and calories, making them ideal for weight gain. A tablespoon of peanut butter contains around 90 calories, and it's very easy to integrate into a child’s diet.

How to serve:

i.            Spread it on whole-grain toast or crackers.

ii.          Blend it into smoothies for extra creaminess and nutrients.

iii.        Use it as a dip for apple slices, carrots, or celery.

3. Full-Fat Dairy Products

Full-fat milk, yogurt, and cheese are excellent sources of both calories and calcium, which supports bone health. Children who are not lactose intolerant can benefit from the high-calorie content in these products, as well as the protein they provide for muscle development.

How to serve:

i.         Add cheese to sandwiches, burgers, and casseroles.

ii.      Serve full-fat yogurt with fruit, honey, or granola for a delicious snack.

iii.    Offer milkshakes or smoothies made with whole milk.

4. Eggs

Eggs are a nutritional powerhouse for children. They are rich in high-quality protein, healthy fats, and essential vitamins such as B12 and vitamin D. They are also highly versatile and can be prepared in a variety of ways, from scrambled to boiled to baked.

How to serve:

i.         Make scrambled eggs with cheese or serve a veggie-packed omelet.

ii.      Hard-boiled eggs can be a quick snack or added to salads.

iii.    Incorporate eggs into breakfast burritos or quiches.

5. Bananas

Bananas are one of the best fruits for weight gain as they are rich in calories, carbs, and potassium. They are also an easily portable snack that can be paired with other calorie-dense foods like nut butters to increase their nutritional value.

How to serve:

i.        Slice bananas onto oatmeal, yogurt, or toast with peanut butter.

ii.     Blend into smoothies with full-fat milk, yogurt, and other fruits.

iii.   Serve frozen banana slices dipped in chocolate as a fun snack.

6. Oats

Oats are an excellent source of fiber, protein, and healthy carbohydrates, making them a great option for kids who need to gain weight. They can be made more calorie-dense by adding ingredients like honey, nuts, seeds, or dried fruit.

How to serve:

i.         Serve oatmeal with whole milk, topped with nuts, seeds, or dried fruit.

ii.      Use oats to make homemade granola bars with honey and nut butter.

iii.    Add oats to smoothies for extra texture and nutrition.

7. Sweet Potatoes

Sweet potatoes are a fantastic source of minerals, vitamins, and complex carbohydrates. They are naturally sweet, which makes them a hit with children, and can be prepared in a variety of ways. Their high-calorie content makes them an ideal food for weight gain.

 How to serve:

i.        Bake sweet potato fries as a fun, healthy side dish.

ii.      Mash them and add butter and cheese for a creamy texture.

iii.    Add sweet potato chunks to stews, casseroles, or soups.

8. Chicken Thighs

Chicken thighs are higher in fat and calories compared to chicken breasts, making them a great option for kids who need to gain weight. They are also rich in protein, which is essential for muscle growth and development.

How to serve:

i.        Bake or grill chicken thighs with a variety of herbs and spices.

ii.     Shred chicken thighs and serve them in tacos, sandwiches, or pasta dishes.

iii.   Add chopped chicken thighs to casseroles or stir-fries.

9. Salmon

Salmon is rich in omega-3 fatty acids, protein, and healthy fats, making it a highly nutritious food for children. The healthy fats found in salmon also contribute to brain development and overall cognitive function.

How to serve:

i.       Grill or bake salmon and serve with a side of vegetables and whole grains.

ii.     Make salmon patties and serve them with a side of sweet potato fries.

iii.   Add flaked salmon to pasta or rice dishes for added protein.

10. Whole Grains

Whole grains like brown rice, quinoa, and whole-wheat pasta are nutrient-dense and provide the complex carbohydrates needed for sustained energy and healthy weight gain. They also contain more fiber, vitamins, and minerals compared to refined grains.

How to serve:

Make a hearty grain bowl with brown rice, quinoa, or whole-wheat pasta, topped with protein and vegetables.

i.      Serve whole-grain bread with meals or as part of a sandwich.

ii.    Add grains to soups, salads, or stews.

11. Nuts and Seeds

Nuts and seeds are calorie-dense and contain healthy fats, protein, and fiber. They are an excellent snack option for kids who need to gain weight and can easily be added to a variety of dishes.

How to serve:

i.      Offer trail mix with a variety of nuts, seeds, and dried fruits.

ii.   Sprinkle seeds like chia, flax, or sunflower seeds over yogurt, oatmeal, or salads.

iii. Add nuts to smoothies, baked goods, or stir-fries.

12. Coconut Milk

Coconut milk is a rich source of calories and healthy fats, particularly medium-chain triglycerides (MCTs), which are easily digested and absorbed by the body. This makes it an excellent option for kids who need to increase their calorie intake.

How to serve:

i.      Use coconut milk in smoothies or as a base for creamy soups and curries.

ii.   Make coconut-based desserts like rice pudding or chia seed pudding.

iii. Add coconut milk to oatmeal for a tropical twist.

13. Pasta with Cream Sauce

While pasta itself is a source of carbohydrates, adding a creamy sauce can boost the calorie content significantly. Use whole-wheat pasta for extra nutrients, and create a calorie-dense sauce using cream, cheese, or olive oil.

How to serve:

i.      Serve pasta with a homemade Alfredo or cheese sauce.

ii.   Add veggies and protein like chicken or salmon to the dish.

iii. Make pasta bakes with layers of sauce, cheese, and meat.

14. Dried Fruits

Dried fruits like raisins, apricots, and dates are concentrated sources of calories, fiber, and natural sugars. They make excellent snacks or can be added to other dishes for a sweet, nutritious boost.

How to serve:

i.     Mix dried fruit into yogurt, oatmeal, or trail mix.

ii.   Add chopped dried fruit to baked goods like muffins or cookies.

iii. Blend dried fruit into smoothies for extra sweetness and texture.

Tips for Healthy Weight Gain in Kids

While offering high-calorie, nutrient-dense foods is important, it’s equally essential to ensure that children are developing healthy eating habits. Here are some tips to help your child gain weight in a balanced and health-conscious way:

1. Offer Small, Frequent Meals: Rather than overwhelming your child with large portions, serve smaller meals more frequently throughout the day.

2. Encourage Nutritious Snacks: Have healthy snacks like nuts, seeds, cheese, and fruits available for when your child gets hungry between meals.

3. Incorporate Fun: Get your child involved in the kitchen by allowing them to help with meal preparation. This can make trying new foods more exciting for them.

4. Avoid Junk Foods: While it might be tempting to turn to sugary or processed snacks to boost calorie intake, it’s better to stick to whole, nutrient-rich foods that support overall health and development.

5. Stay Hydrated: Make sure your child drinks enough water, but be cautious about offering too many fluids before meals, as this can reduce their appetite.

Conclusion

Helping your child gain weight healthily is a delicate balance of providing nutritious, calorie-dense foods while fostering good eating habits. Incorporating foods like avocados, nuts, full-fat dairy, and lean proteins into their diet can ensure they get the nutrients and calories they need for healthy growth and development. By using these 14 easy food ideas, you can provide delicious meals and snacks that will help your child achieve their weight gain goals in a safe and enjoyable way.