What Foods Are Good for Kids to Gain Weight? A Guide to Healthy, Nutrient-Dense Options

October 5, 2025 •

4 min read

According to the National Institutes of Health, under-nutrition is a global concern affecting millions of children, making it vital to understand what foods are good for kids to gain weight? The key is to focus on nutrient-dense, high-calorie foods that promote healthy growth and development, rather than empty calories.

Quick Summary

Learn how to help children gain weight by incorporating high-calorie, nutrient-dense foods into their diet. This includes healthy fats, proteins, and carbohydrates to support proper growth.

Key Points

Prioritize Nutrient-Dense Calories: Focus on high-calorie foods that are also rich in essential nutrients, like healthy fats, proteins, and vitamins, instead of relying on sugary junk food.
Utilize Healthy Fats: Incorporate calorie-rich healthy fats from sources like avocados, nut butters, and olive oil, which are crucial for a child's brain development.
Boost Meals with Protein and Dairy: Use full-fat dairy products and lean protein sources such as eggs, chicken, and beans to increase the calorie and protein content of meals and snacks.
Implement Strategic Snacking: Offer small, frequent meals and planned snacks throughout the day, focusing on calorie-dense options like smoothies, cheese, and dried fruit to supplement main meals.
Engage and Educate: Involving children in meal preparation can increase their interest in food. It's also important to model healthy eating habits as a family.
Consult a Professional: Always talk to a pediatrician or registered dietitian if you have concerns about your child's weight to ensure there are no underlying medical issues and to create a tailored, safe plan.

For some parents, helping a child gain weight can be a significant concern. While it might be tempting to turn to high-sugar, high-fat junk food, the most effective and healthiest approach is to focus on nutrient-dense, calorie-rich foods. These foods not only provide the extra energy needed for weight gain but also deliver essential vitamins, minerals, and proteins crucial for proper development. It is always recommended to consult a pediatrician or registered dietitian to ensure your child is on the right growth trajectory before implementing major dietary changes.

Nutrient-Dense Food Categories

Healthy Fats and Oils

Healthy fats are packed with calories and essential fatty acids vital for brain development and overall growth. They are a cornerstone of a healthy weight gain diet for children. To incorporate more healthy fats, consider the following:

Avocados: This creamy fruit is rich in healthy monounsaturated fats. Mash it on toast, blend it into smoothies, or make a simple guacamole.
Nut Butters: Peanut, almond, and cashew butters offer a blend of healthy fats, protein, and calories. Spread them on apple slices, whole-grain toast, or incorporate them into smoothies. Always use smooth versions for younger children to avoid choking hazards.
Oils: Cooking with olive or canola oil can significantly increase a meal's calorie content. Drizzle oil over pasta, use it in marinades, or sauté vegetables in it.
Fatty Fish: Salmon, mackerel, and tuna are excellent sources of omega-3 fatty acids, which are great for brain health. Incorporate them into meals as a main course or make fish cakes.

Protein Powerhouses

Protein is essential for building and repairing body tissues, including muscle mass. Incorporating high-quality protein sources is critical for healthy weight gain.

Full-Fat Dairy Products: Whole milk, full-fat yogurt, and cheese are easy ways to add extra calories and protein. Use whole milk in oatmeal or smoothies, add cheese to sandwiches and casseroles, or offer full-fat yogurt with fruit and granola.
Eggs: Eggs are a versatile source of complete protein. Scramble them with cheese and whole milk for a calorie-dense breakfast, or offer hard-boiled eggs as a quick snack.
Lean Meats: Chicken, turkey, and lean beef provide excellent protein. Incorporate shredded chicken into pasta or soups, or make meatballs with ground beef.
Beans and Legumes: Hummus, lentils, and chickpeas are great plant-based protein options. Serve hummus with whole-wheat crackers or veggie sticks, or add lentils to soups and stews.

Calorie-Boosting Carbohydrates

While focusing on fats and proteins is important, complex carbohydrates provide sustained energy and additional calories for weight gain.

Whole Grains: Oatmeal, whole-wheat bread, and brown rice are excellent choices. Make hot cereal with whole milk instead of water for an extra boost of calories.
Starchy Vegetables: Potatoes and sweet potatoes are nutrient-dense and high in carbohydrates. Serve them mashed with butter or oil, or make homemade sweet potato fries.
Dried Fruits: Raisins, apricots, and dates are calorie-dense and easy to incorporate into snacks. Add them to oatmeal or trail mix.

Smart Snacks and Drinks

Offering regular, nutritious snacks between meals can significantly increase your child's overall calorie intake.

Smoothies: A blend of whole milk or full-fat yogurt, fruit, and nut butter or avocado can be a tasty, calorie-packed drink. This is an especially great option for picky eaters who may not tolerate solid foods well.
Trail Mix: For older children (to avoid choking hazards), a mix of nuts, seeds, and dried fruit makes a convenient and high-calorie snack.
Yogurt Parfaits: Layer full-fat yogurt with granola, fruit, and a sprinkle of seeds.
Cheese and Crackers: This is a simple, effective snack that provides protein and healthy fats.

Comparison of Healthy vs. Unhealthy Weight Gain Foods

For healthy, sustainable growth, it is crucial to understand the difference between nutrient-dense, calorie-rich foods and high-calorie, low-nutrient junk foods. The table below highlights this distinction.


Healthy Weight Gain Options	Unhealthy 'Empty' Calories
Full-Fat Dairy: Whole milk, Greek yogurt, cheese	Sugary Drinks: Soda, juice, sports drinks
Healthy Fats: Avocados, nuts, nut butters, olive oil	Processed Snacks: Chips, candy, cookies
Lean Proteins: Chicken, eggs, fish, beans	Excessive Sweets: Cakes, pastries
Complex Carbs: Whole-grain bread, oats, potatoes	Fast Food Meals: High in unhealthy fats and sodium
Dried Fruits and Seeds: Raisins, apricots, chia seeds	White Bread: Lacks fiber and nutrients

Meal and Snack Strategies

Creating a routine is essential for children who need to gain weight. Consistent meal and snack times help ensure a steady caloric intake.

Scheduled Eating: Offer three meals and two to three planned snacks per day. This prevents them from becoming too full on drinks or small, unmonitored nibbles.
Calorie Enhancement: Add extra calories to foods they already eat. For instance, stir a tablespoon of olive oil into pasta, add powdered milk to soups, or top vegetables with cheese.
Engage Them: Involve your child in meal preparation. This makes them more interested in the food and more likely to eat it.
Prioritize Food over Drink: Encourage your child to drink water throughout the day, but offer calorie-dense beverages like smoothies or milkshakes after meals and snacks, not before. This prevents liquids from filling their small stomachs before they eat solid food.

Conclusion

Supporting a child's healthy weight gain is about providing a consistent, nutritious diet rich in calories from healthy sources. By focusing on nutrient-dense foods like healthy fats, lean proteins, and complex carbohydrates, parents can help their children achieve a healthy weight and support their overall development. Remember that patience and a positive approach are key. If you have concerns about your child's growth, consulting a healthcare professional is always the best first step. For more in-depth nutritional guidance, consider visiting authoritative sources like the Academy of Nutrition and Dietetics.

Frequently Asked Questions

For picky eaters, try incorporating high-calorie additions into foods they already enjoy. Add a spoonful of nut butter to a smoothie, mix cheese into their scrambled eggs, or drizzle olive oil on their favorite pasta. Regular, low-pressure meal and snack times also help, and involving them in the kitchen can increase their curiosity.

Nutritional supplements should only be used under the guidance of a doctor or dietitian. Whole foods should be the primary source of nutrients. Supplements can be helpful in specific cases, but a professional should evaluate the need first.

Healthy fats are extremely important for young children's development and weight gain. They are calorie-dense and provide essential fatty acids necessary for brain function. For infants and toddlers, fats should not be restricted.

No, it is not recommended to rely on sugary junk food for weight gain. While they contain calories, they lack essential nutrients needed for healthy growth and can lead to unhealthy eating habits and other health issues. Focus on nutrient-dense, high-calorie foods instead.

It is generally not a good idea to force a child to finish their plate. This can turn mealtimes into a negative experience and override their natural hunger and fullness cues. Instead, focus on offering nutrient-rich foods and let them decide how much to eat.

A pre-bedtime snack that includes healthy fats and protein is a good option. Consider a small bowl of full-fat yogurt with a few nuts, a piece of whole-grain toast with nut butter, or a warm glass of whole milk. This helps provide extra calories for overnight growth.

If you are concerned about your child's weight at any age, the best step is to consult their pediatrician. They can use growth charts and other factors to determine if your child is growing at a healthy rate.

Try making snacks fun and interactive. Use cookie cutters to create interesting shapes from cheese slices or toast. Create colorful parfaits or make homemade trail mix with your child, letting them choose the ingredients.