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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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, Lactation: How to increase weight in babies?

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


Foods to increase weight in children include:


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?)


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


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)


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 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 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


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 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).


It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Ayurvedic spreads is an easy solution to feed daily nutrition for Immunity, Eye, Brain development, Bone strength and overall growth to kids without any fuss. To know more about kid’s ayurvedic foods –SHOP HERE.

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is underweight according to his/her age or has less appetite, you can give Kids and Teens WEIGHT Savoury Spread | 0% preservative | 0% Palm oil | 0% Refined sugar | Made with Ashwagandha, Mulethi, Turmeric, Shalaki, Brahmi | ORDER |


Some parents have been kind enough to share their journey with us. Let’s hear them to closely understand the benefits of Ayurvedic spreads by Iyurved.

Check here to know how Spurthi helped her child gain healthy weight.


To get your doubts or queries answered by Nutrition expert, whatsapp us.


Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

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Lactation: How to Increase Weight in Babies?

how increase the weight

Healthy Weight gain is one of the signs of a breastfed baby’s good health. Nearly 75% of new mothers stop breastfeeding their babies due to insufficient milk supply. This directly affects a baby’s weight and overall growth. A perfectly healthy newborn might gain weight slowly due to his or her own unique growth pattern. If your infant isn’t gaining weight in predictable patterns, you should pay attention to your food because breast milk is a newborn’s primary source of nourishment. Continue reading to learn how to increase your breast milk supply so that it aids in a child’s healthy weight gain and growth.

WHATSAPP for concerns like Speech Delay, Low Weight, Frequent Illness, Hyperactivity, Low Concentration, Weak Eyesight, Improper Sleep, Pigmentation, Pores, Face Marks, Fine Lines , Lactation etc.


Importance of lactation in babies:

The period from birth to 6 months is the most vulnerable period for both baby and the mother as it is the first time the baby begins to feed.  During this time, the infant goes through a lot of growth and requires time to adjust to his or her new surroundings. Solid food feeding is risky for babies under the age of 6 months since it might trigger allergies and other digestive issues. At this age, breast milk is the only nutritional diet that is safe and acceptable. Breast milk contains bioactive and anti-infective substances, as well as vitamins, minerals, and iodine. It also includes DHA, which is required for the proper development of the retina, brain, and nervous system.

Also check, Best milk for Babies


Can the mother’s diet affect the baby’s weight and health? Well, it seems so. WHO has released a booklet for mothers to promote healthy eating during pregnancy and breastfeeding. It says that the principles of healthy food habits for pregnant women also apply to lactating mothers.

According to the American Journal of Obstetrics and Gynaecology, the composition of breast milk is uniquely suited to meet the nutritional needs of breastfeeding babies. This composition of breast milk is influenced by the mother’s diet during lactation and the mother’s adipose nutrient stores. Thus, eating a nutrient-rich diet is a way for lactating mothers to support their own health as well as their baby’s health.
According to NIH,” The total amounts of nutrients that the lactating mother secretes in her milk are directly related to the extent and duration of lactation”. This makes it clear that the nutritional intake of the mother is passed on to her milk for the breastfeeding baby.

Breast milk is a baby’s only source of nutrition, as well as all of the components necessary for growth and development. As a result, the weight gain in babies is linked to the mother’s milk supply and quality.

Baby’s ageAverage weight gain in grams
5 days to 4 months170 grams per week
4 months to 6 months113–150 grams per week
6 months to 12 months57–113 grams per week

Also check, Weight gain foods for kids


2 tablespoons of Milk Jaggery Spread will help to boost milk quality, supply, and baby’s weight.

how increase the weight

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For Healthy Weight Gain in Babies, give Milk Jaggery Spread | 0% preservatives | 0% refined sugar | 0% palm oil | Fortified with SHATAVARI, METHI, MORINGA, GINGER | Contains CALCIUM, FOLIC, IRON PROTEIN, BIOTIN, VIT D, B12 | ORDER |

Foods that help to increase weight in babies:

1. Fenugreek:

Fenugreek is one of the most effective meals for increasing milk production. It is the finest galactagogue ( foods that increase breast milk).  It helps activate the mammary glands to boost the production of breast milk which help to increase weight in newborns.  

Also check, Nuts and seeds that help with milk production

2. Moringa:

Moringa is also a powerful galactagogue that enhances milk supply in mothers. It’s packed with nutrients such as Vitamin E and K, calcium and iron. These nutrients are essential for nursing moms and newborn babies as they boost milk production and support increasing the weight of babies.

Also, check 20 Best foods for Healthy Body and Hair

3. Shatavari:

This Ayurvedic herb has been used to help women with breastfeeding concerns. It possesses qualities that aid in the production of prolactin and corticoids, which aid in the increase of breast milk, and so enhance lactation and breast milk quality. It also stimulates the release of steroid hormones, which increase milk production and baby weight.

4. Ginger:

Ginger is utilised for its health advantages in addition to giving flavour to a variety of dishes and beverages. It is a well-known natural galactagogue among nursing mothers. There is, however, evidence to support ginger’s effectiveness in enhancing breast milk volume, indirectly aiding in the increase of weight of babies.

Also, check How to gain weight for kids?

5. Nuts:

Nuts like peanuts, Almonds, Cashew, and Hazelnut provide energy for a breastfeeding mother to stay active throughout the day. It is rich in micronutrients like zinc, iron, copper, and folic acid. It is the best snack to include in a breastfeeding mother’s diet. These nuts help to boost milk production. These are a reasonably good source of proteins and healthy fats, ensuring a healthy weight gain for the baby. 

Also check, Best nuts and seeds

6. Seeds:

Seeds like melon, sesame, and pumpkin help in milk production. Sesame is a rich source of calcium which is the most important nutrient for breastfeeding mothers. It is also rich in healthy fats that help to increase the weight of babies. Pumpkin seeds are a natural source of DHA and alpha-linolenic acid which helps in boosting milk volume.

Also, check Baby Poop Types and Colour: What does it mean?

7. Jaggery:

Iron and essential minerals like potassium, magnesium, and phosphorus are abundant in jaggery. It helps in the build-up of milk in the breast. Eating it with a piece of Garlic can help boost breast milk production.

Also, check Growth Spurts in Kids

8. Turmeric:

For hundreds of years, this golden spice has been utilised in Ayurvedic medicine as the best galactagogue (the food that boosts milk production).  Hence, Turmeric may help nursing mothers by increasing milk production, relieving pain, and lowering depression.

9. Vitamin E:

Vitamin E is only transferred to the foetus through the placenta during pregnancy, therefore breast milk is the only source of this nutrient for exclusively breastfed newborns. This is an important strategy to provide the infant with antioxidant protection while also stimulating immune system development. A strong immune system is also responsible for healthy weight gain.

10. Sunflower lecithin:

It is a natural fat emulsifier that can aid to lessen the “thickness and stickiness” of milk. It may also help release existing fatty blockages, boosting milk flow and quantity of milk supply.

Also, check Hearing aids and Speech development

11. Cocoa solids:

It’s chocolate, but it’s healthy!!! It can assist nursing mothers in increasing their milk production. It not only delivers excellent nutrition to enhance a nursing mother’s milk production, but it also gives a slew of additional health advantages to a new mother.

12. Cinnamon:

Cinnamon promotes the flow of mother’s milk. For milk stimulation, combine honey, milk, and cinnamon powder. Having honey and cinnamon is therefore not only healthful but is also a fantastic choice for increasing milk production.

Also, check Role of Prebiotics and Probiotics in Digestion

Parent reviews:

Some parents have been kind enough to share their journey with us. Let’s hear them to closely understand the benefits of Ayurvedic spreads by Iyurved.


Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

what is the down's syndrome

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The Weight Gain Diet CHART: 8 Recipes for Gaining Healthy Weight

weight gain diet plan

For many people, losing weight is an excellent goal, but not for everyone. Even if your slim figure is admired and envied by many, it is critical that you maintain a healthy weight. There are numerous reasons why you would want to gain weight. Despite the fact that being overweight is a more well-known cause of health concerns, being underweight can also cause problems. In this article, you will find some foods and weight gain diet chart also including indian styles to add on some kilos to your body. In this article, you will learn about recipes and foods to increase weight as well as how to create your own dietary plan for healthy weight gain.

WHATSAPP for concerns like Speech Delay, Low Weight, Frequent Illness, Hyperactivity, Low Concentration, Weak Eyesight, Improper Sleep, Pigmentation, Pores, Face Marks, Fine Lines , Lactation etc.

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What is the meaning of being underweight?

Being underweight means that you are below the recommended weight range as per your gender, age and height. The body mass index (BMI) is a typical method for determining whether or not a person’s weight is within a healthy range. Using weight to height ratio, people can calculate their body mass index (BMI). A BMI of 18.5–24.9 is usually recommended. An underweight person with a BMI of less than 18.5 may need to gain weight. There are, however, instances in which an individual can have a low BMI and still be healthy. Some characteristics, such as muscle mass, are not put into account by the BMI measurement. This can cause a healthy individual to be overweight. In general, a person’s BMI gives a good indication of whether they are in a healthy weight range or not.

Stress, bad eating habits, irregular meals, lack of physical fitness, and genetics are some of the most prevalent reasons why people are unable to put on weight and maintain their weight gain.

Also check, Reason for not gaining weight


Having a low body weight carries a number of health hazards. Unhealthy eating habits are often to blame for being underweight in many circumstances. This can lead to malnutrition, which has its own concerns. So, for example, a deficit in vitamin D could be detrimental to your bones health.

Calories must be consumed in adequate quantities each day in order for the body to function properly. A diet that is too low in calories might lead to:

  • Nausea and fatigue
  • hair and skin concerns

Being underweight can also lead to the following:

  • Impaired immune system
  • Bone disorders
  • Infertility
  • Developmental problems
  • Abnormal eating habits
  • Higher infection risk

This is a reference Weight and Height Chart for Indian Boys and Girls upto 5 years of age.

Indian Boys Growth Chart

*Weight in Kg and Height in cm.

Indian Girls Growth Chart

*Weight in Kg and Height in cm

7 tips to follow for a healthy weight gain:

You can follow a proper weight gain diet plan for putting on weight. In addition to increasing caloric and protein consumption, it is also necessary to maintain a healthy balanced diet without eating too many items that may have a lot of calories but little nutritional value. Following tips can help:

Also check, What are some nutritious weight gain foods for kids

Select foods that are both calorie-rich and nutritious

To gain weight, you should not begin consuming high-calorie unhealthy food. Junk food typically provides mainly calories from fat and sugar. They don’t contain any nutrition.

INCLUDE Nuts, Dry Fruits and Seeds AND SEEDS IN YOUR DIET:

If you’re watching your weight, nuts like peanuts, almonds, cashews are a good choice. It is rich in nutrients as well as fiber, minerals, beneficial oils, and antioxidants. Even nut butters are nutritious. (Why are nuts so important?) If you compare them to dairy butter, they are richer in good fatty acids and calories. Also, seeds such as pumpkin, sunflower and flax seeds are rich in minerals and antioxidants. Nuts and seeds are must to add in weight gain diet chart in Indian culture.

Also check, How seeds are a good source of protein?


Include at least three snacks with your three main meals, so that you can consume more calories in a reasonable amount of time. For this to happen, you must eat at regular intervals so that the food can be digested and there is room for additional food to be consumed. Therefore, having a snack every two hours is a smart idea. And Indian snacks always hold their room in the belly.

Also check, How to increase your child’s appetite?

Consume healthy fats and oils:

Oils that include both mono- and poly- unsaturated fats, coupled with a lower level of saturated fats, should be included when making healthy choices. A suitable choice is vegetable oils such as sunflower and olive, nut oils such as peanut, and rice bran oil.

Also check, What is saturated fats?

Drink High Calorie Smoothies or Shakes:

If you have a low appetite, you might want to go for a high calorie shake or smoothie rather than a large meal. Shakes & smoothies provide nutrient dense calories without making you feel full. High calorie smoothies help for weight gain.

Include in SOMe Physical Activities or Weight Training:

It is important for kids to include in some of the physical activities like, cycling, walking/running, swimming etc. on a daily basis. This helps kids to digest foods and creates space for their next meal. For adults, weight training at least 3 times a week helps in adding healthy weight to the body. In addition, weight training also helps in gaining and maintaining lean muscle mass.

Also check, 7 Foods to gain healthy weight for kids


Snacking in between the meals is a good way to add some calories. You should consume snacks ideally two hours after a meal. A snack should provide at least 200 kcal and not stuff you up, so that you enjoy a meal later.

Weight gain diet CHART: 

You can refer to this diet plan for weight gain in India or make your own diet plan as per your choice and taste.

Time OF THE DAYSnack/MEAL Options
Early Morning:Milk/Tea with whole grain cookies
BreakfastMultigrain Paneer Sandwich with Milkshake/ Pancake
Mid morning Snacknuts & seeds/ smoothie
Lunch2-3 rotis, dal, green salad, vegetable curry & full cream curd/ Quinoa peas pulao with curd
Evening snackMilk/Tea with ragi cake/ banana & apple muffins
DinnerPaneer paratha with curd/ sprouts or millet Pizza
Bed Time SnackMilk or a handful of nuts
Healthy Weight gain diet plan

Here are some healthy food recipes for weight gain:


Below are a few weight gain recipes for smoothies . 

  • Walnut Banana and apple smoothie 

This is one of the best smoothie recipes to gain weight. Bananas contain lots of nutrients and vitamins that help to speed up your metabolism. Apples are a great source of carbs that provide you with a boost of energy right away. Having too much of it, though, might lead to extra weight gain. Walnuts are a rich source of healthy monounsaturated fatty acids, phytosteroids and the amino acid L-arginine. So, walnuts supply both additional calories which are essential for muscle regeneration and growth.

Walnut Banana & Apple Smoothie
  • Strawberry avocado smoothie

Avocados are rich in vitamins, minerals, healthy fats, and fiber. Strawberry contains natural sugars and adds more carbs which help in weight gain. It’s one of the best smoothie recipes for weight gainers out there!

Strawberry Avocado Smoothie Recipe

Multigrain paneer sandwich:

The consumption of white bread may contribute to weight gain, while the consumption of multigrain or whole wheat bread is even better. Because of this, it is beneficial to choose healthy breads such as bran, oats, rye and whole wheat bread. Vitamin A, Vitamin B6, Vitamin C, calcium, iron, folate, and magnesium are all found in whole wheat Paneer sandwiches. A breakfast of a protein-rich whole grain Paneer sandwich, a banana, and a glass of milk are some of the foods to increase weight in a healthy way. This way the weight gain diet chart with interesting recipes can be made more nutritious.

Multigrain Paneer Sandwich

Cheese paratha with millet:

When it comes to cheese, even little servings may pack a punch when it comes to calorie count. This recipe of cheese paratha with millet helps to add nutrition and serves as the weight gain foods for kids. 

Check the Recipe made with Ayurvedic spread by Iyurved- DAILY NUTRITION spread.

Check more healthy recipes loved by kids.

Sprouted moong bhel: 

It is a common recipe in weight gain diet chart Indian style. Despite the fact that it’s a snack, it is packed with nourishment. This provides enough energy and stamina because it is packed with calories and protein, together with fiber.

Sprouted Moong Bhel Recipe

One-pot veggies dish:

As a vegetarian, you may not have the protein and carbohydrate content of meat. However, you may gain weight and stay healthy by eating the correct vegetables in the right quantities. Pumpkin, beets, potatoes, corn, peas, and yam are some of the vegetables that help in weight gain and are included in the weight gain foods for kids. Weight gain diet chart including indian dishes stuffed with fresh veggies always adds a healthy option.

Check the Recipe made with Ayurvedic spread by Iyurved- DAILY NUTRITION spread.

Check more healthy recipes loved by kids.

Ragi and broccoli cutlets:

Ragi aids in weight gain, bone and tooth development, and overall growth in kids. It is commonly given to kids as their first food. Adding vegetables creates a classic recipe for weight gain diet chart plan Indian style. (Why is Ragi known as a superfood?)

Ragi & Broccoli Cutlet Recipe

Easy one-pot pasta:

Pasta has a moderately high calorie count, making it beneficial for weight gain. It is an easy, minute made and kid’s favourite recipe. 

One Pot Pasta Recipe

Before planning a weight gain diet chart, keep the following in mind: include healthy foods while avoiding excessive sugar and salt consumption.

There are a few do’s and don’ts when it comes to adding foods and drinks to your daily diet to gain weight. You should avoid drinking fluids such as water, tea, or coffee before lunch, since they will make you feel full and decrease your appetite.


It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Ayurvedic spreads is an easy solution to feed daily nutrition for Immunity, Eye, Brain development, Bone strength and overall growth to kids without any fuss. To know more about kid’s ayurvedic foods – SHOP HERE.

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is underweight according to his/her age or has less appetite, you can give Kids and Teens WEIGHT Savoury Spread | 0% preservative | 0% Palm oil | 0% Refined sugar | Made with Ashwagandha, Mulethi, Turmeric, Shalaki, Brahmi | ORDER |


Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

what is the down's syndrome

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बच्चों का वजन बढ़ाने के लिए भोजन: 7 अति पौष्टिक आहार

वजन बढ़ाने के लिए भोजन

आमतौर पर हम बच्चों में मोटापे के बारे में सुनते हैं और माता पिता उनके वज़न नियंत्रण  के लिये परेशान होते हैं पर आपको यह जानकर हैरानी होगी कि कई लोगों को बच्चों के लिए वज़न बढ़ाने के लिये टिप्स चाहिये होते हैं या बच्चों के वज़न बढ़ाने के लिए भोजन की तलाश करनी पड़ती है। कम वज़न वाले बच्चों को आमतौर पर बहुत अच्छी भूख नहीं लगती है या वे स्नैक्स या फास्ट-फूड से ही अपना पेट भर लेते हैं। इसलिए शरीर के लिए आवश्यक पोषक तत्वों की आवश्यकता कभी पूरी नहीं हो पाती है। कई माता-पिता वजन में कमी को खाने की कमी से भी जोड़ते हैं। हालांकि यह सच हो सकता है, लेकिन बच्चों में वजन न बढ़ने के कई कारण होते हैं।

वज़न न बढ़ने के आम कारण :

वज़न न बढ़ने का सबसे आम कारण बच्चों के शरीर की ज़रूरतों को पूरा करने के लिए स्वस्थ और पौष्टिक भोजन का सेवन न करना है। दिन भर में बच्चों की खाने की आदतों में कुछ छोटे-छोटे बदलाव करके आप उन्हें मिलने वाली कैलोरी बढ़ाने में उनकी मदद कर सकते हैं। अगर बच्चा ठीक से खा लेता  है, तो वजन कम होने की चिंता कम होती है। यह अंततः उम्र के साथ ठीक हो जाता है  और जब तक ऐसा नहीं होता, यह स्वास्थ्य के लिए हानिकारक नहीं है।

अगर बच्चा खाना ठीक से नहीं खाता या बहुत मान मनुहार से मुश्किल से खाता है तो चुनौती पोषक तत्वों से भरपूर उच्च कैलोरी वाला खाना खिलाने की है। बच्चों के लिए आवश्यक वसा, कार्ब्स, प्रोटीन, फाइबर, विटामिन और खनिजों से भरपूर भोजन का सेवन करना महत्वपूर्ण है। बच्चों के लिए पौष्टिक भोजन की अधिक खपत को सक्षम करने के लिए भोजन के समय पेय पदार्थों को कम करना भी एक उचित युक्ति है क्यों कि पानी या पेय पेट को जल्दी से जल्दी भर सकता है। अन्य युक्तियों में तीन बड़े भोजन देने के बजाय चार या पांच छोटे भोजन शुरू करना और दिन में कुछ स्वस्थ नाश्ते को प्रोत्साहित करना शामिल है। ये कुछ प्रयास हैं जो वास्तव में आपके बच्चे को न केवल वज़न बढ़ाने में मदद कर सकते हैं बल्कि एक स्वस्थ और सक्रिय शरीर भी प्रदान कर सकते हैं।

बच्चों का वज़न बढ़ाने के लिए आहार:

कुछ पौष्टिक भोजन, जिन्हें अपने बच्चे के आहार में शामिल करके आप उसे स्वस्थ वज़न बढ़ाने में मदद कर सकते हैं:


वज़न बढ़ाने के लिए केला सबसे अच्छे खाद्य पदार्थों में से एक है, क्योंकि ये पोटेशियम, मैग्नीशियम, कैल्शियम और विटामिन बी 9 से भरपूर होते हैं। यह फल कार्बोहाइड्रेट में भी समृद्ध है और तत्काल ऊर्जा का स्रोत है। केले  में प्राकृतिक चीनी अधिक होती है जो अन्य खाद्य पदार्थों की तुलना में तेज ऊर्जा आपूर्ति कर सकती है। यह कई अन्य फलों की तुलना में उच्च कैलोरी वाला भोजन भी है। एक कप सेब के स्लाइस में लगभग 55-60 कैलोरी होती है, जबकि एक कप केले के स्लाइस में लगभग 130 कैलोरी होती है, हालांकि दोनों पौष्टिक होते हैं। (केले के मफिन की रेसिपी:)


प्रत्येक आलू में लगभग 4 ग्राम फाइबर और 4 ग्राम प्रोटीन होता है, जो बच्चों को भरा हुआ महसूस कराता है। एक सरल कार्ब होने के कारण जो पचने में आसान है, आलू तुरंत ऊर्जा के स्तर को भी बढ़ा सकते हैं। इस भोजन को अधिक पोषक बनाने के लिए, उसे उसके छिलके के साथ उपभोग करना पसंद किया जाता है, जो आहार में फाइबर और अन्य पोषक तत्व जोड़ता है और बच्चों के वजन बढ़ाने के लिए पसंदीदा और सर्वोत्तम खाद्य पदार्थों में से एक बनाता है। समान कैलोरी सेवन के साथ शकरकंद का सेवन भी अधिक पौष्टिक विकल्प है। ( शकरकंद की रेसिपी: )


यह उच्च गुणवत्ता वाले प्रोटीन और स्वस्थ वसा के साथ पैक किया जाता है। जब वे वजन बढ़ाने की कोशिश कर रहे होते हैं तो अंडे बच्चों के खाने के लिए पौष्टिक भोजन  हैं। स्वस्थ वसा के लिए शरीर की मांगों को पूरा करने के लिए अंडे की ज़र्दी अनिवार्य है। यह प्रोटीन के साथ-साथ विटामिन बी2, फॉस्फोरस और विटामिन डी की एक महत्वपूर्ण मात्रा प्रदान करता है। आहार में दो अंडे जोड़ने से 12 ग्राम प्रोटीन के साथ 120 कैलोरी और शरीर के लिए बहुत अधिक पोषण मिलता है।


दूध और अन्य डेयरी उत्पादों में प्रोटीन और कैल्शियम होता है, जो वजन बढ़ाने और मांसपेशियों के निर्माण के लिए आवश्यक होता है। यदि लक्ष्य वजन बढ़ाना है, तो संपूर्ण दूध सबसे अच्छा विकल्प हो सकता है क्योंकि इसमें कुछ संतृप्त वसा के साथ प्रोटीन की अच्छी मात्रा होती है। शोधकर्ताओं का मानना ​​है कि  प्रोटीन मांसपेशियों की मरम्मत और विकास (घर पर मट्ठा कैसे बनाएं?) के लिए प्रोटीन के सेवन का एक भरोसेमंद स्रोत हो सकता है। अतिरिक्त अध्ययनों से पता चला है कि दूध या मट्ठा और कैसिइन संयुक्त अन्य प्रोटीन स्रोतों की तुलना में अधिक बड़े पैमाने पर लाभ प्रदान कर सकते हैं। (मट्ठा प्रोटीन बन्स के लिए नुस्खा:)। पनीर और पनीर से बने व्यंजन उच्च कैलोरी के अन्य पोषक स्रोत हैं।

मेवे और बीज:

वज़न बढ़ाने के लिए ये सबसे अच्छे खाद्य पदार्थों में से हैं। यदि आप अपने बच्चों का वजन बढ़ाने के लिए कुछ खाद्य पदार्थों की तलाश कर रहे हैं तो नट्स और नट बटर बिल्कुल सही विकल्प हैं। सिर्फ एक मुट्ठी कच्चे बादाम में 170 कैलोरी, 6 ग्राम प्रोटीन, 4 ग्राम फाइबर और 15 ग्राम स्वस्थ वसा होता है। पिस्ता, अखरोट, काजू, सूरजमुखी के बीज, कद्दू के बीज, चिया और अलसी के बीज भी वसा और कैलोरी में उच्च होते हैं और वजन बढ़ाने और मस्तिष्क के लिए आवश्यक वसा प्रदान करने में मदद कर सकते हैं। (अखरोट कुकीज़ या केक के बनाने की विधि: ) या ( मेवे चॉकलेट की विधि : )


सोया खाद्य पदार्थों को कैलोरी में उच्च कहा जाता है, जिसका अर्थ है कि वे बच्चों के लिए सबसे अधिक पौष्टिक भोजन हैं और वजन बढ़ाने में उनकी मदद कर सकते हैं। 1/2 कप सोया नगेट्स/ग्रेन्यूल्स लगभग 100 कैलोरी देंगे। सोया प्रोटीन वज़न बढ़ाने में मदद करने के लिए आहार में शामिल करने के लिए एक बेहतरीन उत्पाद है।

इस प्रकार आपने देखा कि कुछ पौष्टिक  भोजन  या आहार  और व्यंजन हैं जो बच्चों के लिए न केवल वज़न बढ़ाने में सहायक  हैं अपितु स्वास्थ्य वर्धक  भी हैं।

रागी , नट और जड़ी बूटियों के साथ आलू पराठा की रेसिपी:

आइए सब्जियों, आइए सब्जियों, जड़ी-बूटियों और नट्स के ‘छिपे हुए’ पोषण से हर व्यंजन को स्वादिष्ट और पौष्टिक बनाते हैं।


हमें बच्चों के लिए पौष्टिक और स्वादिष्ट उत्पादों की अपनी श्रृंखला पेश करते हुए खुशी हो रही है !!

हम जानते हैं कि प्रतिदिन स्वस्थ भोजन तैयार करना और खिलाना एक बहुत बड़ा काम है, और भी कठिन है जब बच्चे अपने द्वारा चयनित भोजन खाने वाले होते हैं। बच्चे कुछ खाद्य पदार्थ और प्रारूप को पसंद करते हैं। बच्चों को हर रोज कड़वी आयुर्वेदिक जड़ी बूटियां, तरह-तरह की सब्जियां, फल, मेवा और बीज खिलाना आसान नहीं होता।

आयुर्वेदिक जड़ी बूटियों के साथ मिश्रित, यह अनूठा उत्पाद बिना किसी झंझट के बच्चों को प्रतिरक्षा(इम्युनिटी), मस्तिष्क के विकास (ब्रेन डेवलपमेंट) , हड्डियों की मजबूती(बोन स्ट्रेंथ) और समग्र विकास (ओवरॉल ग्रोथ) के लिए दैनिक पोषण (डेली न्यूट्रिशन) प्रदान करने का एक आसान उपाय है।

Iyurved Immunity Boost Chocolate Spread

आयुर्वेदिक जड़ी बूटियों के साथ भारत का पहला स्वादिष्ट किड्स न्यूट्रिशन।

बच्चों और किशोरों के लिए  इम्युनिटी बूस्टर चॉकलेट स्प्रेड | 0% प्रेज़र्वेटिव्स | 0% परिष्कृत चीनी | 0% ताड़ का तेल | आमला, गिलोय, तुलसी के साथ | यहाँ आर्डर करें

बच्चों के लिए अन्य उत्पादों की जाँच करें: दैनिक पोषण, मस्तिष्क विकास, नींद, हार्मोन और नेत्र स्वास्थ्य।

(शिपिंग केवल भारत और सिंगापुर में )

छोटे बच्चों और किशोरों के माता-पिता के लिए बच्चों के पोषण और स्किनकेयर समुदाय में शामिल हों।

पोषण विशेषज्ञ द्वारा अनुशंसित खाद्य पदार्थ और उपचार।

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