Skinny kids may suffer from health or self-esteem problems. Offering multiple snacks during the day is a way to help underweight kids add calories and gain pounds. High-calorie snacks do not have to consist of nutritionally void junk foods. Offer kid-friendly, healthy snacks that will encourage the addition of healthy muscle, and support growth and development.
Smoothies
Make a homemade smoothie with fresh fruit, milk and yogurt to provide nutrition and calories. Start with a frozen banana, which provides creaminess along with vitamin C and potassium, and add 1 cup of 2 percent milk for calcium and vitamin D. Blend in a cup of fresh or frozen blueberries, peaches or strawberries, whichever your child likes best, for antioxidants and fiber. Add 1 tbsp. flaxseed oil, which provides omega-3 fatty acids and calories. Add 1 tbsp. honey or agave nectar for sweetness. This smoothie contains 475 calories and seems like an indulgent milk shake.
Trail Mix
Nuts and dried fruit are a concentrated source of calories and nutrients. Mix together an assortment of peanuts, sunflower seeds, cashews, raisins, chopped dried apricots and dried cherries. The nuts and seeds provide vitamin E, healthy unsaturated fats, phosphorus and trace minerals. The fruit provides iron, fiber and vitamin A. A ½-cup serving of the trail mix contains about 260 calories.
Peanut Butter Sandwiches
Peanut butter sandwiches are not just a kid favorite, they are also a high-calorie, nutritious weight gain snack. Use 2 tbsp. of peanut butter, at least, per sandwich and spread onto a dense, whole grain bread. If your child does not like whole wheat, try a whole wheat "white" version which offers more nutrition than plain, refined white bread. Add apple slices, banana or raisins to the sandwich for more calories, fiber and vitamins and minerals. Children who cannot eat peanut butter may like sunflower seed butter, which is also high in calories and heart-healthy unsaturated fats.
Guacamole
Mash avocados with lime juice, salt and a little garlic powder for a quick green dip that offers fiber, vitamin K and unsaturated fats. One average avocado contains 300 calories. Offer the dip with a quesadilla made with low-fat cheese and corn tortillas, or simply with baked tortilla chips. Allowing your child to help you make the guacamole may make them more inclined to eat it.
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