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10 Healthy Foods for Kids to Gain Weight at Home

10 Healthy Foods for Kids to Gain Weight at Home

Many parents look for ways to help their children gain weight in a healthy way, especially if they are underweight. Providing weight gain foods for kids that are nutritious can help children reach a healthy weight.

This blog will tell you about 10 amazing homemade child weight increase food that can help through a balanced weight gain diet for kids naturally.

Foods Rich in Protein for Weight Gain

Protein is essential for building muscle mass and helping children gain weight. Here are some protein-packed foods to incorporate into their diet:

1. Eggs

Eggs are an excellent source of high-quality protein with each egg containing about 6 grams. They are also rich in vitamin D, vitamin B12 and various minerals that aid growth and development in kids. Boiled, scrambled or poached eggs make a great addition to breakfast.

2. Lean Meat

Lean meats like chicken, turkey, lamb and pork are packed with protein and iron. Serve small portions of lean meat at dinner or use it in sandwiches, wraps or salads. Opt for leaner cuts and trim excess fat to keep it healthy.

3. Dairy Products

Milk, cheese, yogurt and paneer are dairy products that provide protein, calcium, vitamin D and vitamin B12. Calcium supports bone health in developing kids. Include 2 cups of milk and several servings of other dairy items daily.

4. Soy Products

For vegetarian kids, soy products like tofu, tempeh and edamame are a plant-based way to obtain protein for weight gain. Soy is a complete protein containing all essential amino acids. Add tofu to stir fries or blend edamame into smoothies.

5. Nuts and Seeds

Nuts and seeds make convenient, portable snacks that are high in protein, healthy fats and fiber. Offer a small handful of unsalted nuts or seeds daily. Almonds, walnuts, pumpkin seeds and flaxseeds are great options. Spread nut butters on toast too.

Fruits and Vegetables for Nutrients

While fruits and vegetables are lower in calories, their abundance of vitamins, minerals and fiber play a key role in children’s growth and health.

Focus on nutrient-dense produce like:

1. Bananas – Good source of potassium, magnesium, vitamins. Mash ripe bananas into pancakes or smoothies.

2. Sweet Potatoes – Rich in vitamin A, vitamin C, potassium. Bake them into fries.

3. Broccoli – Packed with vitamins C, K along with folate. Included in stir fries or pasta dishes.

4.Carrots – Excellent source of vitamin A for eye and skin health. Offer baby carrots for dipping in hummus.

5. Berries – Full of antioxidants and vitamin C. Mix into fruit salads or yogurt parfaits.

6. Avocados – Loaded with healthy fats, fiber, vitamins. Used to make smoothies or sandwiches.

Complex Carbohydrates for Balanced Nutrition

Incorporating some complex, fiber-rich carbs into your child’s diet provides lasting energy and key nutrients for growth.

1. Oatmeal – Whole oats with fiber keep kids full. Make oatmeal with milk for breakfast.

2. Brown Rice – Nutrient-dense whole grain that pairs well with lean protein and veggies.

3. Quinoa – Protein-packed seed that can be added to salads, soups, side dishes.

4. Whole Grain Bread – Use for sandwiches and toast. Pick whole wheat or multigrain varieties.

5. Starchy Vegetables – Potatoes, sweet potatoes, yams provide carbs along with vitamins.

6. Beans and Lentils – Offer plant-based protein and fiber. Add to soups, dips or rice dishes.

Healthy Fats for Calories

While limiting saturated and trans fats, incorporating foods with healthy fats can help kids gain weight safely. Some options include:

  1. Nuts and nut butters Avocados Olive oil and canola oil Fatty fish like salmon and mackerel

 2. Full-fat yogurt and cheese Hummus and tahini

 3. Use olive oil for cooking or dressings. Add slices of avocado to toast or salads. Choose full-fat dairy rather than low-fat versions.

Tips On How To Gain Weight For Children’s In A Healthy Way

  • Offer small, frequent meals and nutritious snacks throughout the day to increase calorie intake.
  • Add nutritious mix-ins like wheat germ, flaxseed or chia seeds to smoothies or oatmeal.
  • Let kids participate in meal planning and cooking to get them invested in eating healthy foods.
  • Model positive attitudes about food and avoid labeling foods as “good” or “bad” to build healthy relationships with eating.
  • Stay patient and consistent when introducing new foods – it can take time for kids’ taste buds to adjust.
  • Focus on including a balance of proteins, fruits, vegetables, whole grains and healthy fats in meals and snacks.
  • Choose nutrient-dense foods over empty calories – skip the sugary cereals, cookies and fried snacks.
  • Keep exercise moderate – avoid overexertion that burns too many extra calories.
  • Consult pediatricians or dietitians to develop a personalized eating plan for healthy weight gain.


Gaining weight in a healthy way is crucial for underweight children to support proper growth and development. Provide a nourishing diet focused on proteins, produce, complex carbs and healthy fats which are children’s weight gain food while understanding their body type. Developing balanced eating habits with dense nutrition will serve kids well as they mature. Be patient and seek professional guidance if needed. With the right foods and positive reinforcement, your child can achieve ideal weight status.

July 24, 2023