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Everybody knows that feeding kids between the ages of six and 12 years is the most difficult thing in the world. Children this age tend to be very picky about food and it is only as they grow older that they eat things we put on their plate for health reasons, no matter how good or bad the taste. And yet, all growing kids need proper, regular and balanced nutrition. This is why weight gain foods for kids are very important for early child development.
The fact is that children need plenty of food, which is healthy, delicious and helps with weight gain. Without this, their growth will be stunted, underweight and might even face malnutrition. So, picky or not, it is the duty of every parent and guardian to provide children with nutritious foods that help them gain weight. Of course, you should know that not all weight gain foods for kids are healthy. Junk food, pre-packed and processed foods, and fried foods can all qualify as weight gain foods for kids, but none are healthy.
Unlike weight loss foods for adults, weight gain foods for kids are nutrient-dense and calorie heavy. Remember, most kids are very active, which is why they need the extra calories to burn and gain weight at the same time. Most weight gain foods for kids also need to be balanced in sugar and sodium, as an excess of either in their diet can lead to childhood obesity.
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So, if you are concerned about your child’s health and want to include some weight gain foods for kids in their diet, here are all the options you should consider.
Dairy
Unless your child is lactose intolerant, dairy products are the best weight gain foods for kids. Foods like milk, yoghurt, paneer and even chhena are packed with healthy proteins and essential minerals like calcium, iron and vitamins—all essential nutrients for child development. The best bit is that dairy products can be used to make a variety of delicious dishes ranging from loaded smoothies to paneer tikkas.
Eggs
While many adults choose to skip whole eggs for fear of weight gain, this one food tops the list of weight gain foods for kids. Nutrient-dense and packed with high quality proteins and fats, eggs aid muscle development. The vitamins in egg yolks also help with children’s brain development. So, make plenty of eggy breakfasts and snacks for your kids so that they gain weight the healthy way.
Bananas
A single banana has more than 100 calories, making it one of the greatest weight gain foods for kids. Naturally sweet and easy to eat, bananas are packed with dietary fibre, vitamins and minerals that every kid needs for early childhood development. If your kid is averse to eating whole bananas, you can try making chocolate banana smoothies, banana-peanut butter sandwiches and banana fritters or pancakes.
Potatoes
We know that potatoes get a very bad reputation as a carbohydrate that leads to weight gain, but this South American-origin vegetable is truly the best weight gain food for kids. Yes, potatoes are calorie and carb heavy, but they are also packed with protein, vitamin C and potassium. The best bit is, even the pickiest of children love eating potatoes, so it is the easiest ingredient to add to their diet.
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While it is best to not feed children below the age of two years any soft cheeses, giving them other freshly made or artisanal cheese varieties is a good idea. While processed cheese is packed with artificial flavours and preservatives, fresh and artisanal cheese like feta, cheddar, brie, mozzarella and gouda are packed with high amounts of protein and calcium. What’s more, kids of all ages love eating cheese and cheesy treats.
Nuts And Seeds
Crunchy, crispy and great in snacks as well as desserts, nuts and seeds are some of the best weight gain foods for kids. While adults should watch their cashew consumption, kids can easily indulge in them along with eating almonds, peanuts, walnuts, dates, apricots, raisins, sesame seeds, poppy seeds, flax seeds, etc. Packedwith plant proteins, minerals and antioxidants, these dry fruits, nuts and seeds are easily converted into the best treats for kids.
Ghee
There is a very good reason why our ancestors brought us all up while eating ghee since we were ourselves kids. Pure ghee is one of the best Indian-origin weight gain foods for kids. Packed with protein, calcium, essential vitamins, minerals and antioxidants, ghee is the best ingredient for healthy weight gain. There is no dearth of ghee-laden treats in Indian cuisine. Apart from boosting weight gain in kids, it also improves skin health when applied directly.
