Currently Empty: ₹0.00
Weight Gain Foods for Kids
Vetted By: Dt: Chanchal & Sakshi
Written By: Pinky Kharata
Published By: Satya Narayan Pandey
Kids play, learn, and explore the world with their endless energy. To keep up with their active lifestyle, they require proper nourishment with a healthy weight. Being underweight can significantly affect their growth, immunity, and overall well-being. The right weight gain foods for kids and nutrition makes all the difference.
A balanced diet rich in proteins, healthy fats, and essential nutrients helps kids stay strong and active. Weight gain foods for kids, such as bananas, dairy, nuts, eggs, and whole grains, provide the right nourishment for growth. Small, frequent, and calorie-dense meals also support steady weight gain. However, kids should avoid processed foods and focus more on wholesome options. With the right nourishment, kids can thrive, play, and learn without limit.
10 Best Weight Gain Foods for Kids
Here are the 10 best weight gain foods for kids that provide healthy fats, proteins, and essential vitamins to support their overall well-being.
1. Eggs
Eggs are a great source of high-quality protein, healthy fats, and essential vitamins like B12 and D. They support muscle growth and overall development. It can easily be scrambled, boiled, or made into an omelet, eggs are a versatile option for kids. Adding cheese or butter can increase their calorie content, making them an excellent weight gain food for kids.
2. Dates
Dates are rich in natural sugars, fiber, and essential minerals like iron and potassium. They provide instant energy and improve digestion. These naturally sweet treats can be eaten as a snack or blended into smoothies and milkshakes. Including dates in your child’s diet is a delicious way to add weight gain foods for kids.
3. Cashews
Cashews are packed with healthy fats, protein, and essential vitamins. They are calorie-dense and help in healthy weight gain. Roasted cashews make a crunchy snack, while cashew butter can be spread on toast or added to smoothies.
4. Full Cream Milk
Full cream milk is a must-have for kids who need to gain weight. It contains healthy fats, proteins, and calcium for strong bones. Offering a glass of warm milk with honey or blending it into milkshakes can make it more appealing for the kids.
5. Peanuts
They are a rich source of protein, healthy fats, and essential vitamins. They are great for energy and muscle growth. Peanut butter can be spread on toast, mixed with smoothies, or eaten as a dip with fruits.
6. Mixed Seeds
Seeds like pumpkin, sunflower, chia, and flaxseeds are full of healthy fats, fiber, and protein. They promote weight gain and overall health. Parents can sprinkle them over cereals, mix them into smoothies, or make seed butter. Their nutrient-rich profile makes them a valuable addition to any diet.
7. Chicken
A great source of protein and healthy fats. Chicken helps in building muscle and improving overall growth. It can be grilled, roasted, or added to soups and curries. Chicken is a delicious and nutritious option. Its regular consumption ensures kids get enough calories to carry on with their day.
8. Milk Shakes
A delicious way to add calories to any diet is by having different milkshakes. They are made with full cream milk, fruits, nuts, and honey. A banana or chocolate milkshake is a favorite among kids and is one of the easiest weight gain foods for kids to include in their diet. They are energy-packed drinks. They provide a significant energy boost.
9. Sausage
Sausages are high in protein and fats, which makes them a good option for weight gain. They can be grilled, pan-fried, or added to sandwiches. However, it’s best to choose homemade or preservative-free sausages for a healthier meal.
10. Gur Roasted Channa
Gur (jaggery) roasted channa is a powerhouse of energy, protein, and iron. This traditional snack boosts immunity and supports weight gain. The combination of channa and jaggery provides both calories and nutrients.
Top 3 Recipes for Weight Gain Foods for Kids
To support growth and development, here are three easy and tasty weight gain foods for kids that are packed with essential nutrients and energy.
Recipe 1 – Fresh Toast
Ingredients
- Milk – 1 Cup
- Ground Cinnamon – 1 Teaspoon
- Vanilla Extract – 1 Teaspoon
- Butter – 1 Teaspoon
- White Bread – 2 Slices
- Honey – 2 Teaspoons
- Banana – 1
- Egg (Optional) – 1
- Salt – One Pinch
Directions for Eggless French Toast
Step 1: In a shallow bowl, take milk, cinnamon, and vanilla extract. Whisk it until combined.
Step 2: In a non-stick pan, melt butter over medium flame.
Step 3: Take the two slices of bread and gently coat both sides with the milk mix. Do not soak them.
Step 4: Place the coated bread slices into melted butter and cook them for about 5 to 8 minutes on both sides until golden brown.
Step 5: Drizzle some honey and top it off with banana slices. Serve it warm.
Directions for French Toast with Egg
Step 1: Take a shallow bowl, add 1 egg, 1 teaspoon of honey, 1 teaspoon of ground cinnamon and a pinch of salt.
Step 2: Whisk them together and dip two slices of bread into the mix to lightly coat them.
Step 3: Place the coated bread slices into melted butter and cook them for about 5 to 8 minutes on both sides until golden brown.
Step 4: Drizzle some honey and top it off with banana slices. Serve it warm.
Recipe 2 – Peanut Butter Nut Smoothie
Ingredients
- Full Cream Milk – 1 Cup
- Peanut Butter – 1 Tablespoon
- Almonds – 5
- Walnuts – 3
- Dates – 2
- Banana – 1
Directions
Step 1: In a blender, add 1 sliced banana, 5 almonds, 3 walnuts, 2 dates, and 1 tablespoon of peanut butter.
Step 2: Blend until it forms a smooth paste.
Step 3: Add 1 cup of full cream milk and blend it again.
Step 4: Serve it in your child’s favourite sippy cup.
Recipe 3 – Aloo Pyaaz Parantha
Ingredients
- Potatoes (Aloo Boiled) – 2
- Onion (Pyaaz) – 1
- Fresh Coriander Leaves – 5
- Salt To Taste
- Green Chillies – 2
- Garam Masala – 1 Teaspoon
- Cumin Seeds (Jeera) – 1 Teaspoon
- Whole Wheat Flour (Atta) – 50 Gm
- Water – 1 Cup
- Ghee – 2 Teaspoons
- Curd/ Buttermilk – 1 Bowl
Directions
Step 1: In a bowl, take 50 gm of whole wheat flour and add water to form dough for aloo pyaaz paratha.
Step 2: Boil 2 potatoes, finely chop 1 onion and fresh coriander leaves.
Step 3: Add salt to taste, 2 green chillies, 1 teaspoon garam masala, and 1 teaspoon cumin seeds. Mix them.
Step 4: Take 25 gm of dough, roll it into a circle and stuff it with aloo pyaaz stuffing.
Step 5: Seal the edges by bringing them together and flattening gently.
Step 6: Roll it out again into a paratha.
Step 7: Heat a tawa, spread 1 teaspoon of ghee, and place the paratha onto it.
Step 8: Once it is lightly cooked on one side, flip it over and repeat.
Step 9: Remove the paratha from the tawa and apply 1 teaspoon of ghee.
Step 10: Serve it hot to your munchkin with a bowl of curd or buttermilk.
Conclusion
Ensuring kids gain weight healthily requires a balanced diet rich in proteins, healthy fats, and essential nutrients. Incorporating weight gain foods for kids like dairy, nuts, eggs, and wholesome meals helps support their growth and energy needs. With the right nutrition and variety, children can develop strong and healthy bodies naturally.
