While there is a lot of focus on children who are overweight and the health risks involved, very little is said about children who are underweight. Well, there are children whose health would be much better if they put on a little more weight. However, it is important to ensure that the weight gain is done in a healthy manner. Weight gain in kids cannot be solved by allowing the child to indulge in unhealthy foods and snacks. Instead, incorporate high calorie, nutritious meals in their diet. It is also advisable to seek help from a children’s weight professional.

How to Gain Weight for Kids

Foods That Will Help 

To ensure your child gains weight in a healthy way, it is important for you to choose the right foods for them. You can incorporate all or a few of the foods below in their diet. These give them the nutrition and calories needed to put on weight in a healthy way.

• Milk – Milk is a rich source of carbohydrates and protein. Ensure your child takes at least 2 glasses of milk every day.
• Eggs – These are a rich source of proteins, vitamin B12, and vitamin A. There are many ways to incorporate eggs into the child’s meals. Be creative!
• Bananas – These can be fed to infants of 6 months and above. It is an energy-dense nutritional source of vitamins and minerals.
• Avocados – These are rich in fat and calories, which are required for healthy growth and development in kids.
• Chicken – This is a rich source of protein, which is required for building muscles.
• Potatoes – These are a source of carbohydrates which are required for weight gain.
• Lean meat – Lamb or beef are good sources of iron and fat.
• Fruits and vegetables – These are healthy foods that are good sources of vitamins and minerals. Mangoes, pawpaw, pineapples, apples, oranges and watermelons are all recommended.
• Peas – These can be eaten by children of all ages from 6 months. They are nutritious vegetables rich in vitamins and minerals.
• Sweet potatoes – These are rich in dietary fiber, vitamins, and minerals.
• Oats – This is a legume-like protein source.

Diet and Lifestyle Tips

1. Balanced Diet

How to gain weight for kids? Children who are five years and older should follow the Eatwell Guide. This guide clearly indicates the proportions you need to feed your child to ensure they are eating a balanced diet.

According to the Eatwell guide: 

• The child should eat at least 5 portions of fruits and vegetables each day.
• Meals should be based on bread, rice, potatoes, pasta and starchy carbohydrates. You can use wholegrain where possible.
• Go for low sugar and low-fat dairy options.
• Incorporate beans, fish, pulses, eggs and meat in their meals. Ensure they eat two portions of fish each week. Mackerels and salmon are great choices.
• Ensure they drink a lot of fluids, at least 6 to 8 glasses each day.
• Spreads and unsaturated oils should be consumed moderately.

2. Ensure the Underweight Child Feeds Often

There is a huge chance that your child is underweight because they eat very small portions of food and meals few and far between. It is important to feed your child as often as possible. A child can eat up to 6 meals a day. Make sure that the meals are nutritionally balanced as recommended above.

3. Prioritize Mealtimes

How to gain weight for kids? Make mealtimes a priority for your child. Make sure they understand the need to respect meal times and not leave the table until they finish their portions. However, it is important to make it an enjoyable time as opposed to a duty. Kids are more likely to respond positively to things they like doing as opposed to things they are forced to do.   

4. Lead By Example

Your child is likely to eat whatever you're eating with enthusiasm. You can decide to keep them company and serve yourself a portion of whatever they are having. Sit with them at the table and eat together. Your children will learn from you. Make a habit of choosing healthy foods as opposed to junk snacks. You will be surprised at how fast your children follow through. Showing your child which foods to give priority ensures they gain weight in a healthy way.

5. Take Part in Regular Exercising

While exercise is mostly associated with weight loss, it can also be used as a tip for how to gain weight for kids. Exercising can help in building muscle mass in developing teenagers. Also, exercising stimulates metabolism and this leads to an increase in appetite. It is advisable to encourage your children are physically active before mealtimes. This ensures they come to the table hungry and ready to eat happily.