Healthy High Calorie Foods for Underweight Kids
by Estela Schnelle, RDN
Discover healthy high calorie foods for underweight kids from Estella Schnelle, who is a Registered Dietitian and mom. Despite the obesity epidemic, many children are underweight. Parents often ask how to help a child gain weight in a healthy way.
While empty calories from foods high in fat and added sugars might add a few pounds, they will not provide the nutrients a child needs to build strong bones and a healthy body.
My name is Estella Schnelle, and I am a Registered Dietitian and mom. Nutrition and making sure my family is eating healthy is important to me, as I know it’s important to you. But sometimes, us parents worry that our kids aren’t eating enough or that they have be underweight. Today I am sharing ideas for you to help your child gain weight with healthy high calorie foods.
How do I know if my child is underweight?
A child is usually considered underweight if they are in the bottom 5th percentile for their weight-to-height ratio. Your child’s pediatrician tracks height and weight on growth charts and should be able to share any declines with you.
If your child is underweight, start by ensuring that most meals and snacks are nutrient-rich. Here are a few tips to get started:
- Drink after a meal, not during. Even water can fill up a little belly, tricking a child into feeling full. Milk and juice are more often the culprit as many toddlers and preschoolers drink so much throughout the day that they aren’t hungry enough for food at mealtime.
- Set meal and snack times. Kids need to know that mealtime is an important and expected part of their day.
- Add a snack before bedtime. If the snack is full of healthful fat and protein, the nutrient can build tissue while sleeping.
- Make fresh guacamole and use as a dip for a snack or spread for sandwiches.
- Smoothies are a great way to get added calories. Make sure to use full-fat yogurts, nut butters and seeds, plus your favorites fruits for a tasty treat!
- Hummus and other bean dips make for the perfect snack! They are high in protein and fiber.
- Granola is a great way to get in extra calories. Use it as a yogurt topping, add it to trail mix, or enjoy it on it’s own.
- Top it off! Add shredded cheese to broccoli, spread peanut butter on waffles or drizzle a little olive oil over salad for extra calories and nutrition.
Not all calories are created equal. When looking at the best food to feed an underweight child, focus on protein, carbohydrates, healthy fats and fiber.
20 Healthy High Calorie Foods For Underweight Kids:
- Avocado
- Eggs
- Peanut Butter and other nut butters or nut free alternatives
- Hummus
- Full-fat (whole) milk
- Chicken
- Bananas
- Dark Chocolate
- Yogurt
- Cheese
- Whole wheat bread
- Granola
- Salmon
- Whole wheat pasta
- Beans
- Potatoes
- Nuts
- Tofu
- Olive oil
- Oats
Helping underweight children gain weight healthily doesn’t have to be stressful. You can ensure they’re building a strong, healthy foundation by incorporating nutrient-dense, high-calorie foods like hummus, smoothies, and granola into their meals and snacks. Remember, every child’s journey is unique, and small, consistent changes can make a big difference. Consult your pediatrician for personalized guidance if you’re concerned about your child’s weight or growth.
For more practical tips and family-friendly recipes, explore our blog and discover how to keep your family healthy and happy.
Just to be clear potatoes are a very low-calorie food and have practically zero fat. It’s the frying and the toppings that are commonly added to potatoes that are high fat. Potatoes alone will cause weight loss.
Willow Jarosh, MS, RD, is a registered dietitian and nutrition coach specializing in intuitive eating. She is the author of Healthy, Happy Pregnancy Cookbook. It can feel overwhelming if you re told by your pediatrician that your child is underweight. It s important to remember that one or two plot points on a growth chart are not necessarily a sign that a child isn t growing at the rate that is right for them. And genetics should be considered as well. However, keeping an eye on a child s growth and having ongoing conversations with their pediatrician (and dietitian, if you have access to one) is important to recognize any potential undernutrition or an underlying medical condition.
Thank you for making us more healher
My son was born 16 weeks early. I’ve tried everything to get him to gain weight. He just hit 25 lbs and he just turned 3. I’ve even tried pedasure and nothing seems to work.
I’m dealing with same thing as my son just hit 23 pounds and is going to be 3 in 3 weeks. Trying to get him to 24 before that because he use to drink pediasure but now refuses to drink it
Hi! If your child is not growing even if drinking enough pediasure to get st least 1200 calories a day, I would see a gastroenterologist to make sure his organs are working properly and not stopping him from growing.
As part of our special focus on Nutrition Week, we serve you with an exclusive ‘food plate’ that caters to your child’s daily nutritional requirements.
https://www.parentcircle.com/article/nutrientrich-daily-meal-plan-for-your-child/
🙂 thank you.