According to the University of California, Los Angeles, to gain 1 lb in a week, a child (or anyone) must consume about 500 extra calories daily, or 3,500 calories. Although it would be easy to gain weight by eating high-calorie "junk" foods, it is wiser to choose whole foods that are not processed and offer some nutrition, such as vitamins, minerals, protein, carbohydrates and unsaturated fats.
Nuts and Peanuts
Nuts and seeds and their spreadable "butter" counterparts are high in calories and rich in protein and heart-healthy unsaturated fats. For example, a 1/4-cup serving of dry roasted almonds or a 2 Tbsp serving of almond butter each provide about 200 calories, 6 grams of protein and 18 grams of unsaturated fats. A 1-oz serving of oil-roasted mixed nuts provides about 170 calories, 5 grams of protein and 16 grams of fat.
Peanuts, a legume, are rich in calories and many nutrients, such as minerals. A 1/2 cup of dry roasted peanuts provides about 425 calories and 17 grams of protein, and 2 Tbsp of peanut butter, on average, offers about 190 calories and 8 grams of protein. Similar to nuts, they are high in unsaturated fats.
Cheese and Yogurt
There are dozens of varieties of cheese. Children typically love cheese; it makes a great high-calorie between-meal snack. Almost all hard cheeses are rich in calories. They offer 100 to 115 calories per ounce and 7 grams of protein and are rich in calcium.
Yogurt is rich in calcium and potassium and offers protein as well as natural "live, active cultures" that promote healthy bacteria in a child's digestive system. The regular fruit-on-the-bottom yogurt is too high in sugar. Instead, choose low-fat fruit-flavored yogurt. An 8 oz container provides, on average, 220 calories, 9 grams of protein and very little fat.
Fruits and Smoothies
The only fruit that is very high in calories and healthy monounsaturated fat is the avocado. One whole avocado, depending on the variety, provides 250 to 350 calories and 21 to 31 grams of fat, mostly monounsaturated, which is a type of heart-healthy fat. Avocados are very high in dietary fiber.
Dried fruit is also high in calories because the sugar is concentrated. For example, a 1/2-cup serving of either chopped, dried figs or pitted dates offers 250 calories. Both are fiber rich, and figs are high in calcium and iron. Commercially prepared smoothies made from fruit and juice are vitamin rich and can be high in calories. Choose one with a dairy base to control the sugar and for additional protein. A small smoothie, on average, provides 350 calories.
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