15 Weight Gain Foods for Kids: Make Your Child Gain Weight Fast

Hey there, fellow parents! Are you worried about your child being underweight? We get it. It’s natural to be concerned when your little one isn’t growing as quickly as you’d like. But before we dive into some yummy food for kids to gain weight, let’s clear up a few things. First off, every child grows at their own pace. Just because your neighbour’s kid is chubbier doesn’t mean your child is unhealthy. What matters most is that your child is active, happy, and meeting their milestones. If you’re really worried, it’s best to check with your paediatrician first.

How do I know if my child is underweight?

As parents we are all aware of the fact that each child grows at their own pace, but if your child is underweight how can you determine it? One way to find out is by checking their weight-to-height ratio.

You can visit your child’s doctor to ensure that your child’s weight is ideal. Generally, a child is considered underweight if they fall below the 5th percentile on paediatric growth charts. Visiting a paediatrician regularly can help you keep track of their height and weight during check-ups and they can alert you to any concerns. They can also help you do a thorough evaluation of your child’s health and recommend solutions accordingly.

Apart from the above listed, there are other signs to look for checking if your child’s weight is less. These include:

• Clothes fitting too loosely or not needing size upgrades as expected
• Low energy levels or frequent fatigue
•  Visible ribs or prominent bones
•  A lack of appetite or difficulty finishing meals

Why Maintaining a Healthy Weight Is Important for Children?

We have very often encountered the saying, “You are what you eat,” and this holds especially true for children. Maintaining a healthy weight is essential for their overall growth, development, and well-being. Proper nutrition and healthy food habits ensure strong bones, muscles, and a strong immune system, that helps your child stay energetic and active throughout the day. A balanced diet plays a key role in making sure they are at bay from health disorders like obesity, diabetes, and heart disease.

When your child eats well, they are not just fit physically but also mentally. A balanced diet also helps in improving your child’s mood, concentration, and self-esteem. Encouraging children to eat nutrient-rich foods helps them stay active, and fit throughout their life.

Reasons for Insufficient Weight Gain in Children

A child may struggle to gain weight due to several reasons.

1. Picky eating: Some children naturally have smaller appetites or are picky eaters, leading to lower calorie intake.
2. High Physical Activity: Highly active kids tend to expend more energy in free play and sometimes when their dietary needs are inadequate then it could become a reason for them being underweight, as very active children may burn more calories than they consume.
3. Improper Diet: A diet lacking in healthy fats, proteins, and essential nutrients can further prevent proper weight gain.
4. Underlying Diseases: Frequent illnesses, digestive issues, or food allergies like lactose intolerance and celiac disease can interfere with nutrient absorption leading to insufficient weight gain. Underlying medical conditions, such as hyperthyroidism or metabolic disorders, may also play a role.
5. Emotional Wellbeing: Emotional factors, including stress, anxiety, or changes in routine, can affect a child’s eating habits as well.

Myths About Weight Gain in Kids

Now, let’s bust some myths about weight gain in children:

Baby Weight Myth 1

Fatty foods are the best way to gain weight.

Truth: While fats are important, loading up on unhealthy fats can lead to other health issues. We want balanced nutrition, not just empty calories.

Baby Weight Myth 2

Forcing your child to eat more will help them gain weight.

Truth: Pressuring kids to eat can actually make them resist food more. It’s better to

make mealtimes fun and offer a variety of healthy foods.

Baby Weight Myth 3

Skipping meals to eat larger portions later helps with weight gain.

Truth: Regular, smaller meals are better for steady weight gain and overall health.

Baby Weight Myth 4

Supplements are necessary for weight gain.

Truth: In most cases, a balanced diet is all your child needs. Supplements should only be used if recommended by a doctor.

How to make a child gain weight fast?

Helping your child reach adequate weight involves ensuring that your child is eating nutrient-rich foods. Below are some strategies that can help you make your little one healthier:

Incorporate Nutrient-Dense Foods

• Healthy Fats: Integrate sources like nuts, seeds, and olive oil into meals to boost calorie intake.
• Proteins: Offer eggs, dairy products, lean meats, legumes, and nuts to support growth and muscle development.
• Whole Grains: Choose options such as whole wheat bread, brown rice, and oats for sustained energy.

Encourage Regular Meal and Snack Times

Establish a routine that includes three main meals and two to three snacks daily. This approach helps maintain consistent energy levels and promotes healthy weight gain.

Increase Calorie Intake by Mixing it Up

• Smoothies and Shakes: Blend fruits with whole milk or yogurt, adding nut butters or seeds for extra calories.
• Calorie-Rich Additions: Incorporate cheese into dishes, spread nut butter on toast, or add cream to soups.

Create a Positive Mealtime Environment

Offer a variety of foods without pressuring them, as a relaxed atmosphere can encourage better eating habits. Involve children while deciding their day-to-day meals to make eating enjoyable.

Monitor Progress and Consult Professionals

Regularly track your child’s growth patterns. If concerns about underweight persist, consult a pediatrician or a registered dietitian for personalized guidance.

Remember, gradual weight gain is more sustainable and healthier than rapid changes. Focus on providing balanced nutrition to get them healthy for the longer run.

15 Healthy Foods for Kids for Weight Gain

Now that we’ve cleared that up, let’s talk about some tasty Indian food for kids to gain weight in a healthy way. These are not just calorie-dense, but also packed with nutrients your growing child needs.

• Sattu Paratha: A Yummy Twist on Breakfast

Remember those plain parathas your kid might turn their nose up at? Let’s make them exciting! Fill it with some proteins-rich sattu inside before you roll out the paratha. It’s like an Indian version of a stuffed bread, but way healthier!

Why it’s great:

Whole wheat gives fiber and energy, while peanut butter adds protein and healthy fats. It’s a power-packed meal that’ll keep your little one full and happy.

• Paneer Bhurji: Scrambled Goodness

Think of this as India’s answer to scrambled eggs, but made with paneer (cottage cheese). It’s soft, easy to eat, and you can sneak in some veggies too!

Why it’s great: Paneer is full of protein and calcium, which are super important for growing kids. Plus, it’s mild-tasting, so even picky eaters often enjoy it.

• Kheer: A Sweet Treat That’s Actually Good for You

Who said desserts can’t be nutritious? Kheer is a creamy rice pudding that kids love. You can make it even healthier by adding chopped nuts and dried fruits.

Why it’s great: It’s got milk for calcium, rice for energy, and nuts for healthy fats and proteins. It’s like a complete meal in a bowl!

• Chana Masala with Rice: A Tummy-Filling Combo

Chickpeas might not sound exciting, but wait till your kid tries them in a tasty gravy!

Paired with rice, it’s a meal that’ll keep them full for hours.

Why it’s great:

Chickpeas are packed with protein and fiber. They help build muscles and keep tummies happy. The rice adds extra energy-giving carbs.

• Avocado Lassi: A Creamy, Dreamy Drink

If your child loves milkshakes, they’ll probably enjoy this healthier version. It’s like a smoothie, but creamier and more filling.

Why it’s great:

Avocados are full of good fats that help absorb vitamins. The yogurt adds probiotics for a healthy tummy. It’s a great way to add calories without your child feeling too full.

• Sweet Potato Tikki: Crispy, Tasty Patties

These are like potato patties, but made with sweet potatoes instead. They’re naturally sweet, which kids love, and you can make them in fun shapes!

Why it’s great:

Sweet potatoes are full of vitamins and fiber. They’re great for energy and help keep your child’s immune system strong.

• Almond and Date Laddoo: Little Balls of Energy

These are like energy balls, but with an Indian twist. They’re sweet, chewy, and perfect for a quick snack.

Why it’s great:

Almonds provide healthy fats and protein, while dates add natural sweetness and fiber. They’re perfect for those times when your child needs a quick energy boost.

• Whole Grain Bread and Pasta

Who doesn’t love bread and pasta? Soft, warm, and oh-so-yummy—perfect for little tummies.

Why it’s great:

Whole grain bread and pasta give your child the energy to play, learn, and have fun all day. They’re packed with fiber for a happy tummy and essential nutrients to help them grow strong. Plus, they make the best sandwiches and the most twirl-worthy pasta bowls.

• Banana Pancakes

Who doesn’t love pancakes? Soft, fluffy, and naturally sweet—these banana pancakes are a yummy treat for little tummies.

Why it’s great:

Bananas add natural sweetness and a boost of energy, while whole grains make these pancakes filling and nutritious. They’re easy to make, fun to eat, and perfect for tiny hands to grab. Serve them with a drizzle of honey or a dollop of yogurt for an extra delicious twist!

• Boiled Eggs

Does your little one love a little eggy surprise? If yes, then boiled eggs are the best choice for their morning snack. Simple, tasty, and packed with goodness—perfect for little hands to grab and munch.

Why it’s great:

Eggs are a powerhouse of protein, helping your child grow strong and stay energized. They’re also rich in vitamins that support brain development. Plus, they’re super versatile—slice them, mash them, or turn them into fun shapes for an egg-citing snack.

• Whole Milk and Dairy Products

Creamy, delicious, and oh-so-nutritious—whole milk and dairy products are a must-have for growing kiddos.

Why it’s great:

Whole milk, cheese, and yogurt are rich in calcium and protein, helping build strong bones and muscles. They also provide healthy fats for brain development. Whether it’s a glass of warm milk, a cheesy sandwich, or a bowl of creamy yogurt, dairy makes every bite extra nutritious and delicious.

• Nut Butters

Smooth, creamy, and packed with goodness—nut butters make every bite more fun and flavorful!

Why it’s great:

Nut butters like peanut, almond, and cashew are loaded with healthy fats and protein, giving your child long-lasting energy. They’re perfect for spreading on toast, mixing into smoothies, or even dipping fruit slices for a yummy, power-packed snack.

• Oats Khichdi:

A warm, wholesome hug in a bowl—oats khichdi is a nutritious and comforting meal for little tummies.

Why it’s great:

Oats are rich in fiber and keep children full for longer, while lentils provide a protein boost for energy and growth. This easy-to-digest dish is gentle on tiny stomachs and packed with essential nutrients. Add colorful veggies and mild spices to make it even more delicious and fun to eat.

• Moong Dal Chilla with Bean Stuffing:

A crispy, savory delight—moong dal chilla with a tasty bean stuffing is a fun and nutritious meal for little foodies.

Why it’s great:

Moong dal is rich in protein and iron, which help in muscle growth and keep energy levels high. Beans add a boost of fiber for better digestion and complex carbohydrates for sustained energy. Together, they make a power-packed meal that keeps your child full, active, and nourished. Plus, the soft texture and mild flavors make it easy and fun to eat.

• Popcorn Chicken:

Crispy, crunchy, and oh-so-tasty—popcorn chicken is the perfect bite-sized treat for kids.

Why it’s great:

Popcorn chicken is made from lean chicken breast, providing protein to build strong muscles. It’s lightly seasoned, so it’s full of flavor without being too spicy, making it a kid-friendly snack. Plus, it’s fun to dip and eat, and when paired with veggies or a healthy dip, it becomes a deliciously balanced meal that keeps them fueled and satisfied! You can also experiment this recipe with other lean meat cuts to encourage consumption of healthy lean meats.

Tips for Parents to Help with Food for Kids to Gain Weight:

• Make mealtimes fun: Use cookie cutters to make foods into fun shapes, or create a story around the meal.
• Involve your child in cooking: Kids are more likely to eat food they’ve helped prepare.
• Be patient: It takes time to gain weight healthily. Don’t expect overnight changes.
• Offer frequent meals and snacks: Small tummies fill up quickly, so offer food more often rather than large meals.
• Don’t force feed: This can create negative associations with food. Instead, offer a variety of healthy options and let your child choose.
• Stay positive: Praise your child for trying new foods, not for finishing everything on their plate.
• Set a good example: Eat a variety of healthy foods yourself. Kids often copy what they see.

Remember, the goal isn’t just to add weight, but to help your child grow strong and healthy. These foods for kids to gain weight aren’t just calorie-dense; they’re nutrient-dense too. They’ll help your little one gain weight while also supporting their overall health and development. If you’re still concerned about your child’s weight, don’t hesitate to talk to your pediatrician.

They can give you personalized advice based on your child’s specific needs.

Lastly, every child is unique. What works for one might not work for another. The key is to offer a variety of healthy foods and create a positive environment around eating. With patience and love, you’ll help your child develop healthy eating habits that will last a lifetime. Remember, you’re doing a great job, dear parent! Keep up the good work, and happy healthy eating to you and your little one!

Frequently Asked Questions

1. How can I help my child gain weight quickly?

For healthy weight gain in children you can start by adding nutrient-dense, high-calorie foods to their diet. Include protein-rich options like lean meats, eggs, and legumes in their meals. Enhance dishes with healthy fats by adding cheese to omelets, spreading nut butter on toast, or using whole milk in smoothies. Encourage frequent snacking on nuts, seeds, and dairy products. To increase calorie intake without overwhelming them, serve smaller meals more often throughout the day.

2. Do children gain weight before experiencing a height spurt?

Yes, children may appear to gain weight before they grow taller. This is because their bodies stores extra energy, which later contribute to growth spurts.  When they consume nutrient-rich foods the boost of energy supports both weight gain in children and height growth. Foods such as dairy, proteins, and healthy carbohydrates—can help them grow steadily and healthily.

3. How can I encourage my child to eat more calorie-dense foods?

To promote healthy weight gain in children, you can offer them meals that include calorie-dense ingredients such as nut butter, whole milk, yogurt, and whole grains. Encourage variety by including a mix of proteins, healthy fats, and complex carbohydrates in their snacks and main meals. Eating together as a family can also set a positive example and make mealtimes more enjoyable, encouraging them to eat better.

4. What foods should be avoided when trying to help a child gain weight?

While focusing on weight gain in children, it’s essential to prioritize foods packed with nutrients over foods that just lead to empty-calorie. Avoid sugary beverages like fruit juices, processed snacks, refined grains, and high-calorie junk foods like chips, candies, and cookies. These may contribute to unhealthy weight gain without providing essential nutrients needed for proper growth and development.

5. How can I create a healthy and balanced meal plan to support my child’s weight gain?

For effective weight gain in children, build a well-balanced meal plan that includes a variety of healthy fats, proteins, and complex carbohydrates. Make sure that their meals and snacks are rich in nutrients and provide sufficient calories. Consulting a paediatrician or nutritionist can help you customize a diet plan that fits your child’s needs. Regularly monitor their growth and adjust their diet as necessary to support gradual and steady weight gain.

6. What foods or nutrients help with muscle development in children?

Inclusion of lean proteins such as chicken, turkey, eggs, fish (low in mercury), beans, and nuts supports healthy weight gain in children. These foods are excellent sources of iron, zinc, and B vitamins, which play a crucial role in muscle development and energy levels. A diet with the right balance of protein, healthy fats, and complex carbohydrates will help your child gain both strength and healthy weight.