Every parent knows how tough it can be to please picky young eaters, but if you're the parent of an underweight child, mealtimes can be a daily source of stress. Eating more calories can help your child put on the pounds and by choosing foods that are both high-calorie and nutritious, you don't have to rely on junk food to help him gain weight.
Full-Fat Dairy
Full-fat dairy foods like milk, yogurt, butter, sour cream and cheese are full of calcium and protein like their low-fat and fat-free counterparts but contain significantly more calories per serving. Switching from low-fat products to full-fat and adding generous amounts of dairy to meals and snacks can help your child gain weight. Try adding butter and sour cream to mashed potatoes; sprinkle cheese over vegetables; top yogurt with fruit and honey for dessert; and serve meals with a glass of whole milk.
Olive Oil
Olive oil is an energy-dense food, meaning it packs many calories into a small serving size; it's also rich in heart-healthy monounsaturated fat and antioxidants, according to the University of Michigan. The slightly fruity flavor of olive oil pairs well with many foods so try sauteing and roasting your child's vegetables and meat with a few tablespoons, toss a plate of pasta with oil and cheese or let her dip her bread in a bowl of oil.
Nuts
Nuts are another high-calorie source of monounsaturated fat and they offer a healthy alternative to salty chips and crackers; choose from peanuts, macadamias, almonds, walnuts, Brazil nuts, cashews, pecans, hazelnuts and pistachios. Many kids enjoy handfuls of plain nuts as a snack but they can also be added to salads, crumbled over ice cream or stirred into cereal. Nut butters like almond butter and peanut butter are another kid-friendly way to sneak nuts into the diet.
Meat
Meats like beef and dark-meat poultry are a simple way to increase the calorie content of your child's meals while providing the protein, iron and vitamins her body needs. These meats are also mild enough in flavor to appeal to most kids. Try adding ground beef to pizza and macaroni and cheese, meatballs to pasta, shredded chicken to soups and salads and slices of beef to stir-fries.
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