Proper Nutrition to Gain Weight in Children

Nutrition is the basic foundation for molding and developing better physical and mental health in children. Nutrition during the early years of life provides energy and other essential nutrients which are necessary for growth, apart from building his brain function and immune system. However, due to genetic problems, appetite issues, or health conditions, some children can be underweight. This can be pretty disturbing for the parents as low weight is seriously hazardous to the health and development of a child. In this regard, the selection of healthy foods in a critical manner by parents is necessary so that their children can achieve the right weight and can lead a healthy life only by improving their diet.

What Foods Are Good for Children to Gain Weight?

Helping a child gain weight in a healthy manner requires a focus on certain nutritional needs. These needs include various groups of nutrients, all of which can be very helpful in times of growth and while gaining weight. The major dietary needs to be considered in a child’s diet are outlined below.

Proteins

The structural units of the body, proteins are quite important during the growth of muscles and repairing tissues aside from making enzymes and hormones. Proteins, especially when one is growing, are needed quite sufficiently by the body. The rich sources of protein include:

Red and white meat: A good example is chicken, turkey, and fish, which are of high-quality protein.
Eggs: A good source of protein and other micronutrients such as vitamin B12 and iron.
Dairy products: Milk, cheese, and yogurt are good sources of protein and calcium in developing the bones.
Legumes: Beans, lentils, and chickpeas plant-based sources of proteins and fiber.

Carbohydrates

Carbohydrates should form the principal energy resource for the organism’s energy need and the energy requirement in daily activities. Appropriate types of carbohydrates, therefore, contribute to weight gain. Their sources include the following:

Whole-grain bread: For example, whole wheat bread provides long-sustaining energy;
Rice and pasta: These two are highly carbohydrate-rich foods and are easy to be added to children’s food.
Starchy vegetables: These include potatoes, corn, carrots, which provide complex carbohydrates in support of weight gain.

Healthy Fats

Fats are not only a source of immense energy; rather, they are crucial for the absorption of fat-soluble vitamins such as A, D, E, and K. Healthy fats will help to increase health along with the weight. Sources include:

Avocado: Rich in healthful fat, high in fibre.
Nuts and seeds: These are nuts like almonds and walnuts, while seeds include chia seeds. In addition to healthy fats, most also contain a fair amount of protein and several other nutrients.
Vegetable oils: Olive, sesame oil-for cooking and salads.

Vitamins and minerals

Vitamins and minerals participate in the development of the body’s functions and strengthen its immune system. Some of them contribute directly to weight gain, including the following.

Vitamin D: The vitamin plays a very important role in calcium absorption and bony growth. Its source includes sunlight, fatty fish, and vitamin D supplements.
Iron: Iron is necessary for the production of hemoglobin, responsible for carrying oxygen to tissues in the body. The greatest sources of iron are obtained from red meat, eggs, and legumes.
Calcium: It is very necessary for the development of bones and can also be found in most types of dairy products, green leafy vegetables, and nuts.

Fluids and Water

Adequate intake of water and fluids helps maintain electrolyte balance, digestion of food, and hydration of the body. Moreover, some beverages, like milk and smoothies that are made at home, could also help add to the basic nutrition by adding calories in large amounts.

Dietary Fibers

Although these do not provide calories for weight gain, it is a vital constituent of digestive health and ensures that constipation does not occur. Fruits, vegetables, legumes, and whole grains are those foods rich in fiber.

Extra Calories

For a child to start gaining weight, the intake of calories has to be more than the utilization of calories. Additional calories can be taken by adding calorie-dense foods to the daily meals like cheese, butter, cream, and oils.

Shun Unhealthy Foods

While gaining weight is desirable, an individual has to avoid the excessive intake of the harmful foods full of fat, like fried fast food, candies, and sweetened drinks. In fact, such kinds of foods bring more harm than health. Thus, healthy weight gain can be achieved only by choosing healthy, nutritious, and calorie-rich foods.

What Nutritional Supplements Can Help Gain Weight?

Nutritional supplements, however, have different effects on weight gain in children since their growth and development needs differ. Many of them helpful to induce a weight gain pattern in children are:

Iron
Zinc
Calcium
probiotics
vitamin D
Phosphorus
multivitamins
omega-3 fatty acids
proteins and amino acids

This should be done by a doctor or a nutritionist since there are possible side effects resulting from the wrong or excess intake. A healthy, balanced diet should always be the first method of approach.

Sample Diet Plan for Child Weight Gain

A diet plan, complete with all nutrients and having sufficient calories, will surely aid a skinny child in his desire to gain extra pounds. Here is a sample meal plan:

Breakfast

Option 1: Scrambled eggs or omelet, whole grain bread, cheese, and tomatoes
Option 2: Oatmeal prepared with whole milk, nuts crushed according to preference-almonds, walnuts, honey, and dry fruits

Mid-Morning Snack

Option 1: Banana with full-fat yogurt and a smidgen of honey
Option 2: A handful of mixed nuts and a few dates

Lunch

Option 1: Grilled chicken or beef with brown rice, steamed vegetables, and a bit of olive oil
Option 2: Pasta with cheese sauce and ground meat, served with salad

Afternoon Snack

Option 1: Smoothie combining banana, peanut butter, and whole milk
Option 2: Whole-grain sandwich with cheese, cucumber, and a little drizzle of olive oil

Supper

Option 1: Soup-A cream-based mushroom soup-with bread and butter
Option 2: Salmon or tuna-fresher the better-is well baked, potatoes with vegetables

Before Bed Time

Option 1: Glass of milk, lukewarm or warm with honey
Option 2: Piece of cheese with a few almonds or walnuts

The diet and nutrition plan is to be changed according to the requirement of the child, and one must consult a doctor or nutritionist before he brings any big changes in diet.

Parenting Tips

More Frequent Meals

Instead of having three large meals, the child should be encouraged to take several small nutritious meals over the day; for example, three major meals and 2-3 healthy snacks.

Energy-Dense yet Healthy Foods

Food items should be chosen which have calories as well as nutrients. The foodstuffs that fall in this category are nuts, seeds, avocado, eggs, full-fat dairy, and healthy oils.

Greater Food Diversity

Variety in diet will make meal time entertaining for your time, and will engage your child to eat more.

Final Thoughts

The general rule is to balance the diet that can provide both nutritional needs for the child and increase his weight under the supervision of a specialist, in order to develop the child rightly and to keep him in physical and mental health. This smart choice will ensure that the child’s health and development are promoted in a sustainable and balanced way. With authority and tenderness, a team of expert nutritionists is always ready in the Clinic of Dr. Jam for families with such needs. We work out individual plans in nutrition for each child, considering seriously their very specific needs to gain weight healthily-a very natural and easily maintained one. This makes parents confident and supported. We are here to help every step of the way to ensure that your child receives the nutrition they need for optimized growth and overall health.

References