10 Superfoods to Promote Healthy Weight Gain in Children

10 Superfoods to Promote Healthy Weight Gain in Child


When it comes to children's nutrition, much of the conversation revolves around managing and preventing childhood obesity. However, for  children, gaining weight in a healthy and controlled manner is also a priority. And,  incorporating nutrient-rich superfoods into their diets can be a great way to achieve this goal. 

Use of supplements, gummies and health drinks may solve this problem in short term , but in long run they can cause obesity and sugar cravings. Moreover, excess of some vitamins and minerals may be harmful for our liver and kidneys.

 In this blog, we'll explore 10 superfoods that can help children gain weight in a natural , healthy and balanced manner.

1. Avocado
Avocado is a nutrient-dense fruit that is packed with healthy fats, fiber, and a variety of essential vitamins and minerals. These healthy fats provide a concentrated source of calories, making it a great choice for children looking to gain weight. Avocado can be added to sandwiches, salads, or served as guacamole for dipping.

2. Nut Butter
Peanut butter, almond butter, and other nut butters are rich in healthy fats, protein, and calories. They can be spread on whole-grain bread, parantha, added to smoothies, or used as a dip for fruits and vegetables.

3. Full-Fat Dairy
Dairy products like whole milk, full-fat yogurt, and cheese are excellent sources of healthy fats and protein. They also provide essential calcium and vitamin D for strong bones. Incorporating full-fat dairy into your child's diet can help them gain weight while meeting their nutritional needs.

4. Eggs
Eggs are a versatile and affordable source of protein, healthy fats, and various essential nutrients. Scrambled eggs, omelets, egg bhurji, french toast  and boiled eggs are simple and nutritious options to support healthy weight gain.

5. Quinoa

Quinoa is a nutrient-rich whole grain that provides complex carbohydrates and protein. It's an excellent addition to meals, as it can be used in salads, as a side dish, or even in breakfast porridge.

6. Bananas

Bananas are a great source of natural sugars and potassium. They are easy to eat as a snack or added to smoothies and oatmeal to boost calorie intake.Most importantly, you can buy them on the go for use as a travel snack.

7. Oats
Whole oats are rich in carbohydrates and fiber, making them an ideal choice for energy and weight gain. Oatmeal, granola, oats dosa or oat-based energy bars can be incorporated into a child's daily diet.

8. Lean Protein Sources
Include lean proteins like chicken in your child's diet. These proteins provide essential amino acids for growth and muscle development. Incorporating protein-rich meals into their diet is important for healthy weight gain. 

For vegetarians and vegans, pulses , kidney beans ( rajma) , peanuts and soya are excellent sources of protein.

9. Sweet Potatoes
Sweet potatoes are loaded with complex carbohydrates, fiber, and vitamins. They can be baked, mashed, or turned into fries, providing an additional source of calories and nutrients.

10. Dried Fruits and Nuts
Dried fruits like raisins and apricots are calorie-dense, while nuts like almonds and cashews are rich in healthy fats and protein. However, these should be consumed in moderation to avoid excessive sugar and fat intake.

Remember, it's essential to consult with a healthcare professional or a registered dietitian before making significant changes to a child's diet, especially if they need to gain weight. Their expertise can help tailor a nutrition plan that meets your child's specific needs and ensures that they gain weight in a healthy and controlled manner. 

Book an online consultation with Dr Anuradha Bansal now to get customised weight gain meal plan for your precious children.


Helping children gain weight in a healthy way is a nuanced process that should prioritize the intake of nutrient-rich superfoods. Encourage a balanced diet that includes the foods mentioned in this blog, but always consult with a healthcare professional.

Comments (0)

Leave A Comment

[email protected] Healthy Kids Online Consultation Parents Community