Tips To Help Your Child Gain Healthy Weight

how to gain weight

As frequently as we hear about child obesity. It will come as a surprise to learn that many people have to hunt for tips on how to make kids gain weight or foods for kids to gain weight. In India, 36% of children under the age of five are underweight, 38% are stunted, and 21% suffer from eating disorders. Children that are underweight typically don’t eat much or load up on fast food or snacks. Therefore, a body’s need for key nutrients is never met. Here are some tips to help you understand how to help a child put on a healthy weight.

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HOW TO GAIN WEIGHT in kids?

Physical activity:

Encourage your child for physical activities. Indulge them in some sports like swimming, cycling and running which can help to increase their appetite.

Balanced diet: 

Focus on a healthy, well balanced, nutritious diet instead of just thinking about weight gain. Food for kids to gain weight should be nutrient-rich, energy-dense with adequate amounts of protein and carbohydrates. It should include foods from all food groups. Some fruits and vegetables have more calories than you might have thought of. 

Also check, Foods for kids to gain weight

Small meals

Try to give 4 to 5 small meals, despite feeding 3 bigger meals. Also add 2 to 3 healthy snacks which may include fruits, nuts and seeds. They are the best baby food for weight gain. These in-between healthy snacks can help your kid to take in more calories than by eating three bigger meals.

Also check,12 ideas for healthy snacks that kids can make with you

Not skipping meals

Don’t allow kids to skip meals, or at least encourage them to eat something instead of skipping a meal. 

Avoid processed food

Processed and packaged foods often contain added sugar, Salt, unhealthy fats and lose their original nutrients during the food manufacturing process. Discourage your kids for these easily available foods. They won’t favour a child’s health in any positive manner. (How does fast-food impact bones?)

Limited drinks:

Hydration is important for kids. But drinking liquid just before or during meals can affect your kid’s appetite and make them eat less. Studies have shown that drinking water prior to meals can reduce calories intake. (Impact of sugar on the body?)

Proper sleep: 

Proper sleep is utmost important for kids in their overall development. A decent night sleep can make a positive impact on your child’s entire day and on their appetite also. 

Also check, 5 foods that help your child in sleeping well

Creating calm atmosphere for child’s eating:

Kids are most frequently distracted while eating by the television, phone, or computer. You may feel hurried when there are too many distractions, which puts pressure on your infant to eat. In these circumstances, your youngster can also refuse to eat. Having a calm environment will help you and your youngster focus on the task at hand.

Also check, How to reduce screen time in children?

Increase calorie intake:

Some youngsters only consume very little food. So it’s advisable to offer high-calorie foods for toddlers weight gain when increasing the amount of food doesn’t seem to be helping. This will guarantee that your child is receiving the appropriate amount of nourishment. Include items like cream cheese, mayonnaise, full-fat dairy products, and milk puddings.

Also check,

Make the kid’s food easy to eat:

As crucial as choosing the proper diet for an underweight toddler is knowing what your child enjoys and how he prefers to consume it. The youngster can be fed with finger foods that are bite-sized. Serve him his favourite dishes as well to make sure he looks forward to eat his meals.

Also check, 5 best recipes for finger foods

Fixing the child’s mealtime

For your child to develop a regular feeding habit, you must maintain an organised routine for mealtimes. Keeping an eye on the time and giving him meals at regular intervals can aid in his weight gain. If doing so requires removing your child from their current playtime, that’s fine. 

Also check, The weight gain diet plan: 8 recipes to gain healthy weight

WEIGHT GAIN FOODS FOR CHILDREN

GHEE:

Ghee is a form of clarified butter that originated in ancient India. It’s rich in antioxidants, vitamin A and omega 3 fatty acid, which helps in healthy weight gain among kids, aids in brain development, great for metabolism and keeps the tummy troubles like gas and constipation away. Lactose intolerance babies can also safely consume ghee as the clarification process removes milk solids and decreases the lactose content of ghee. You can start giving a spoonful of ghee to babies as soon as they start weaning off breast milk. Ghee is considered as one of the best foods to increase weight for babies. (How to make medicinal ghee at home?)

PANEER(COTTAGE CHEESE):

It is a form of Indian cottage cheese, high in protein, phosphorus, calcium and selenium. The fat present in paneer provides the essential nourishment that is required for a kid’s healthy development. It also has a good amount of vitamin A which aids in night vision and provides healthy skin. 20 gram of paneer has 90 calories hence it helps underweight kids to gain weight. It is one of the best weight gain foods for kids. 

Also check, Recipe of Soya chilli paneer

FULL FAT YOGURT:

Yogurt being high in calcium and protein aids in building strong bones, which leads to weight gain. It also helps in digestion as it has good bacteria (probiotics). Adding curd rice to your kid’s diet which has 179 calories in just ½ cup, can help them to gain healthy weight. (Easy and tasty probiotic recipe)

SWEET POTATO:

It is not only the perfect first food for babies but also one of the best baby foods to increase weight. Sweet potato provides a good dose of calories as per 100gm it contains 86 calories. It is also loaded with calcium and iron, both of which are vital for an overall kid’s growth. Sweet potatoes are low in saturated fats and high in dietary fiber, magnesium, potassium, vitamin A, B6 and C. It has antioxidants like catalase, zinc superoxide, which prevent inflammation and help to increase weight. All these nutrients make it one among the best weight gain foods for kids.

Also check, Laddu recipe with sweet potato

PEANUT BUTTER:

Peanut butter is a rich source of unsaturated fats, protein, B vitamins, iron, folic acid and fiber. It is an excellent food for weight gain as it has 62 calories per tablespoon.  Add peanut butter to the kids meal either by spreading on bread or on wraps. Many kids like peanut butter with apples too. (30 reasons why peanuts help kids?)

RAGI (FINGER MILLET): 

Ragi is loaded with protein, calcium, fibre, vitamin B2, vitamin B6 and it is the food for kids to gain weight. With around 130 calories per ½ cup, it also strengthens the bones, teeth and aids digestion. Ragi can be given as ragi porridge, kheer or in the form of flat bread. 

Also check, 6 quick and healthy recipe for ragi flour

PULSES:

All pulses are high in calories and considered as baby food for weight gain. They are rich in protein, calcium, iron, dietary fiber, magnesium and potassium which plays an important role in the overall development of kids. Moong dal (mung bean) and urad dal (black gram) are the best options, if you are looking for weight gain foods for kids. Urad dal contains fatty acids that help in brain development too. According to ayurveda, urad dal can help to gain weight because of its Guru (heavy) and Balya nature. (Ayurvedic herbs for kids body, brain, bones and immunity)

ALMONDS:

Almonds are a powerhouse of nutrients like vitamin A and vitamin E, protein, calcium, magnesium, fiber, phosphorus and fatty acids. High fiber content of almonds aids in digestion. Almonds have 170 calories in one ounce (30 gram), which makes it one of the best healthy weight gain foods for kids. Almonds can be consumed in many ways by Kids.

Roasting almonds and dipping them in chocolate makes a great snack for kids to eat any time during the day. Almonds can also be made into a butter for spreading on bread or grinding into a flour to make cookies or add to cake batter. Roasted almond powder can also be added to porridge. Roasting Almonds does not impact the nutritional value of the nut. (6 reasons why kids should eat almonds everyday).

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6 Smart Ways for Postpartum Weight Loss

postpartum weight loss

Finally, after a 9-month patience wait and a roller-coaster pregnancy, your little bundle of joy has arrived! Congratulations! Momma, you did it! We hope you’re receiving plenty of baby snuggles while your little one learns to explore new things every day. This happy moment comes with mixed feelings about the physical changes you’re going through. If you’re like most new moms and can’t wait to ditch your pregnancy clothes in favour of your old pants, this article of postpartum weight loss is for you!

It’s a lot to take care of yourself and your newborn while also focusing on getting in shape. The basic thing is that you should be aware that everyone is different and there is NO normal when it comes to postpartum weight loss. There are several factors that contribute to weight loss of an individual. However, there are some general weight loss tips, nutrition and exercise that can set you to the next chapter of your life!

6 Successful Tips for Postpartum Weight Loss:
1. Eating Habits:

You may have changed your eating habits while pregnant to support the baby’s growth and development. Proper nutrition is still required after pregnancy to support your health. Missing out on these nutrients may result in postpartum issues such as hair loss, fatigue, depression, lethargies, and other complications. However, this does not imply that you should accept whatever food comes your way. It is critical to make healthy food choices to promote weight loss after pregnancy.

  • Eat fibre rich foods:  These foods can help you lose weight. Fibre-rich foods may help you feel fuller for longer periods of time, improve digestion, lower hunger hormones, and lower calorie intake.
  • Monitor your calorie intake: This is a difficult but beneficial task for reducing postpartum weight. It can also assist you in keeping track of the amount of energy and nutrition you require. The simplest method is to take photos of what you eat, use a mobile app, or find a partner to share this with to keep you on track!
  • Avoid processed foods: Avoid processed foods whether pregnant or not. They may be appealing, but they are low in nutrition. And apart from that, they are associated with several other high-risk health issues. All of these high sugar, fat, salt, and calorie foods will counteract your weight loss efforts.
  • Choose healthy proteins: Protein-rich foods have a significant thermic effect. It takes more energy to digest this. Moreover, including protein-rich foods in your diet helps to boost metabolism, keep you full, and reduce appetite and thus calories.
  • Handy healthy snacks: Always opt for healthy snacks when you feel like munching. Dried fruits, mixed seeds, makhana, nuts, yoghurt, hummus.

Read here: Superfoods for postpartum diet.

Read here: How to reduce postpartum hair fall.

2. Breastfeeding:

Yes! Apart from providing nutrition and a strong immune system to the baby, breastfeeding can also help you shed postpartum weight. This is due to the fact that it stimulates the release of a hormone that causes your belly to shrink. Furthermore, while breastfeeding, your body’s fat cells are depleted to fuel your milk production.

Read here: Food to boost breast milk production.

3. Physical activities:

Your physical fitness for exercises is determined by your mode of delivery, complications during delivery, other health conditions, how fit you were prior to childbirth, and how you feel now. If you had a normal delivery, you can begin as soon as you are ready, but if you had a C-section, you must first obtain permission from your healthcare provider.

Aerobic exercise works well for weight loss. Try brisk walking, jogging and running. Make the activities fun. Exercise in small bits. Make a routine set of exercises. Be consistent.

4. Proper amount of sleep:

A number of studies have discovered a link between sleep and obesity. Sleep deprivation not only affects your weight but also has a negative impact on your health. Getting enough sleep with a baby around is a huge challenge for many mothers. But keep in mind that your health is just as important as your child’s. Ask for assistance if necessary, and try to get enough sleep.

5. Set goals:

Setting realistic weight loss goals is an important factor that can keep you on track. Some may take six months, while others may take a year or two. Don’t be too hard on yourself, and accept your body’s changes. Good eating habits, consistent workouts, and acceptance can all be very beneficial. You can also participate in a group workout session. It may help you lose a little more weight.

6. What more can be done?

All these obsessions of losing weight desperately leads us to fall for the market that is full of unsure weight loss products, fad diets, supplements, meal replacements and what not. But, do you know that they may harm your health too? For some time, you might feel that you are losing weight but whenever you stop that, you again start gaining weight. Weight to height ratio is of prime importance gaining or reducing weight is considered. THIS SHOULD BE COMPLETELY AVOIDED.

Sharing some science backed and holistic tips:


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