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TOP 10 HEALTHY WEIGHT
GAIN FOODS FOR KIDS
BREAST MILK
T
he unique composition
of breast milk makes it a
perfect source of nutrition
for the infant. Six months
of exclusive breastfeed-
ing in the first year of life
is recommended. Breast
milk contains long-chain
polyunsaturated fatty acids
that help in the normal
growth and development of
the baby. These fatty acids
also help the immature
brain to develop. Breast
milk increases the concen-
tration of growth factors
in the body, which cause
weight gain in underweight
infants.
EGGS
E
ggs are power-packed
with high-quality
proteins and healthy
fats. One egg contains
approximately 6 grams of
protein. Daily consumption
of eggs enhances muscle
gain and weight gain in
underweight children.
Whole eggs also contain
vitamin A and vitamin B12,
which are required for the
growth and development of
a child. It further promotes
the healthy development
of the brain and the central
nervous system.
BANANAS
B
ananas are a great
source of energy and
one banana has around
100 calories. Bananas con-
tain less moisture content
and more carbohydrate
content that help in healthy
weight gain. You can give
this energy-dense nutri-
tious fruit to your child in
different forms, like:
Mashed banana
Banana milkshake or
smoothies
Banana topped with
peanut butter
Or plain banana
PURE GHEE WHEN
A
dded to the diet of
underweight kids,
helps in weight gain and
boosts immunity too. It
strengthens the bones and
improves hair and the skin.
Though it is one of the
foods known to help gain
weight, initially start with
a half teaspoon and never
give more than a teaspoon
because it can render the
digestive system sluggish.
Replace other cooking oils
with pure ghee once in a
while to boost weight gain.
POTATOES
M
ashed potatoes or
baked ones can be
a good snack option for
kids who are underweight.
Potatoes are a rich source
of carbohydrates, which
can help in putting on
weight. Children who are
underweight tend to get
tired soon. Starchy foods
like potatoes increase
the muscle glycogen
stores, which is the
main source of energy
for most activities. How
to Get Your Kids to Eat
Healthy? Make your child
eat small, frequent and
nutrient-dense meals.
Eating just deep-fried
foods and sugar-laden
foods can cause unhealthy
weight gain. Give your
little one food contain-
ing protein and healthy
fats to promote healthy
weight gain. Introduce
new foods slowly and one
at a time. If kids are not
eating plain vegetables
or fruits, pair them with
hummus, avocado dip
or nut butter. Often kids
do not enjoy plain milk.
Add some fruits or dark
chocolate to the milk to
enhance its taste. Parents
can replace water and add
milk to soups or use milk
to knead the dough.
How do we Increase
Weight in Kids?
Weight gain in kids can
be difficult because they
do not eat everything
that is put on their plate.
With a little planning
and the addition of ener-
gy-dense healthy foods to
their diet, weight gain is
achievable. Parents need
to first find out the child’s
weight status category:
Less than the 5th per-
centile: underweight
5th percentile to less
than 85th percentile:
normal or healthy
weight
85th to less than 95th
percentile: overweight
Above 95th percen-
tile: obese
With the help of this
“Height and Weight Cal-
culator for Children”,
parents can easily calcu-
late the ideal height and
weight of the children
according to their gender
and age.
What Is the Need for
Introducing Healthy
Foods in Kids’ Diet?
The best time to estab-
lish healthy eating pat-
terns is early childhood
because these habits and
patterns will impact how
kids eat as adults. A nu-
tritionally-balanced and
wholesome diet is re-
quired for optimal growth
and development.
Being underweight or
malnourished increases
the risk of acquiring in-
fectious diseases. There-
fore, it is important to
introduce healthy foods
one at a time and speak
to your little one about
their amazing benefits
for the body.
SNEHA SADHWANI SEWLANI
[email protected]
10 SUPER HEALTHY WEIGHT GAIN FOODS FOR KIDS
DAIRY PRODUCTS
Dairy products like milk, curd
and cheese are packed with
the goodness of proteins
and calcium and other vital
nutrients as well. Calcium
supports the healthy growth
and development of bones in
children. Make sure you give
your little one two glasses of
milk per day. If your kid does
not like plain milk, give milk in
the form of milkshakes.
CHICKEN
Chicken is an amazing source of
protein, iron, zinc, vitamin B6,
B12, copper, phosphorus and
selenium. This power-packed lean
meat helps in building muscles,
which is the best way to make
your child put on weight. Muscle
gain does not make your little one
look flabby.Chicken is easy to cook
and a versatile ingredient. It can
be used to prepare curries, pulao,
sandwiches, soups or chicken can
be simply grilled or baked.
NUTS AND
DRY FRUITS
Dry fruits are a dense source
of calories and nutrients. They
are a healthy snack option,
which can give your little one a
much-needed energy boost.
They are rich in dietary fibre
and other nutrients, which
strengthen the immune
system and keep infections at
bay. Besides this, nuts contain
healthy fat that promotes
weight gain as well as the
healthy development of the
brain and the central nervous
system.
OATS
People think oatmeal is diet
food, but when combined
with whole milk and topped
with healthy nuts and dry
fruits, oatmeal porridge can
be a perfect recipe to boost
weight gain. This nutritious
food ingredient is loaded
with dietary fibre that aids
healthy bowel movements
and prevents constipation.
If the bowel movements are
healthy, your child will feel
hungry and eat properly from
time to time. A proper eating
timetable can help your little
one gain a healthy weight.
AVOCADOS
Avocado is a fruit
with high amounts of
healthy fat. Unlike other
whole fruits, its sugar
content is low, whereas
its fat content is on the
higher side. Loaded with
vitamins, minerals and
antioxidants, avocado has
a creamy and rich texture.
Such a composition of avo-
cado makes it calorie dense
and promotes weight gain.
You can make the avocado
dip, milkshake or simply
bake avocado slices for
your toddler.
SOURCE: https://www.medindia.net/dietandnutrition/top-10-healthy-weight-gain-foods-for-kids.htm?utm_
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