Safe Weight Gain Tips for Underweight Kids

While the risks of carrying excess weight get a lot of attention, many children and teens in the U.S. are underweight. Some children have a naturally slight build and maintain it with a well-balanced diet and physical activity. However, a low body weight may be a sign of health or emotional problems.

If you are concerned that your child may be underweight, consult your child’s physician. Assuming your child has no underlying medical concerns, the strategy will be to encourage weight gain in a healthful way. Foods high in fat and added sugars might bring weight up but they will not provide the nutrients a child needs to build strong bones and a healthy body.

If your child is underweight, start by ensuring that most meals and snacks are nutrient rich. Include sources of protein, such as eggs, peanut butter and other nut butters, beans, hummus and full-fat milk, yogurt and cheese. Whole grains, fruits and vegetables are great carbohydrate choices.

Prepare hot cereal with milk or soy milk instead of water for added calories and nutrients. Nuts, seeds and avocados are healthy fat sources to help your child gain weight. Try adding nuts and seeds to cereal, salads, pasta and vegetables. Add avocado slices to sandwiches, burgers and salads or as a topper for scrambled eggs. Sauté or stir-fry vegetables, meat, chicken and fish in olive or canola oil.

When planning snacks, be sure they provide additional calories and great taste. Consider these nutritious, higher-calorie foods:

• Make guacamole with fresh avocados, onions and tomatoes, or mix avocado into a fruit smoothie.
• Make a smoothie for an on-the-go breakfast or snack. Smoothies are an easy way to get nutrients plus calories. Get creative with your child's favorite fruit, full-fat yogurt, nut butters and seeds.
• Granola or trail mix made with nuts, seeds, dried fruit and chocolate chips also can be mixed with full-fat yogurt.
• Hummus and other bean dips not only make good snacks, they also provide both protein and fat, in addition to concentrated calories.

Along with eating these foods, work to make mealtimes pleasant and not rushed. Involve your children in meal planning, shopping and food preparation to encourage their interest in food and eating. Chances are good that with some patience and conscientious meal and snack plans, your child will strike a healthy height and weight balance.