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:
- Peanut Butter and other nut butters or nut free alternatives
- Full-fat (whole) milk
- Dark Chocolate
- Whole wheat bread
- Whole wheat pasta
- Olive oil