Underweight children are at risk of nutritional deficiencies, disordered eating, weakness and fatigue, diminished immunity and delayed growth and development. Check with your doctor to make sure your child does not have an underlying health condition that is causing her low weight or lack of interest in food. A doctor may recommend high-calorie foods to help a child gain weight.
Weight Gain Basics
In order to gain weight, you must eat more calories than you burn. Calorie-dense foods contain more calories per serving and thus can help a child gain weight. For example, a 1/4 cup of raisins contains 130 calories while a 1/4 cup of grapes contains only 25 calories. Replace other low-calorie foods like puffed rice cereal, plain popcorn and white bread with granola, whole-wheat crackers and dense, multi-grain bread.
Types of Foods
Nutritious, high-calorie foods should be the focus of anyone's weight gain diet--especially kids who need adequate nutrition to support body and brain growth. Nuts, dried fruit, whole-grain cereals, low-sugar granola bars and whole-wheat pancakes are nutritious options. While an underweight child may be able to eat high-calorie junk food without a fear of getting fat, they are still susceptible to other health problems related to consuming too much sugar, sodium, saturated fats and trans fats.
Strategy
Encourage kids who need to gain weight to eat often, especially if they do not consume a lot in one sitting. Pack trail mix, whole-grain cereal bars or cheese cubes in their backpack and lunches. Limit drinks during mealtime; MayoClinic.com notes that too much liquid can make you feel full and cause you to eat fewer calories overall. Limit access to unhealthy, empty calories like soda and candy--especially before mealtime. Work with foods that your child loves. For example, make a healthy pizza with whole wheat crust, low-fat cheese and tomato sauce drizzled with olive oil or bake whole-wheat muffins with mashed banana and mini chocolate chips.
Considerations
Even if a child is underweight, physical activity is still an important part of a healthy lifestyle. If your child has been active before a meal, have him rest for 15 minutes or more before eating to ensure he is calmed down enough to focus on hunger, suggests the Virginia Cooperative Extension. Give your child time to adjust to a higher-calorie food diet.
Sample Meals
Kid-friendly, high-calorie meals include peanut butter and jelly sandwiches on whole wheat, macaroni and cheese made with whole-wheat pasta, pretzels with hummus and fruit smoothies made with yogurt and almond butter. If your child is allergic to peanuts, try an alternative made with sunflower seeds to add calories. Picky eaters who refuse whole wheat breads and cereals may be willing to try pancakes or French toast made with whole wheat flour. Serve them with fresh fruit, yogurt, applesauce or honey. Adding powdered milk to mashed potatoes or oatmeal is another way to create a high-calorie meal for weight gain.
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