Maintaining an appropriate body weight is important for adolescents' wellness. Your child may desire weight gain for health reasons or for improved athletic performance or appearance. Factors that may contribute to low body weight include genetics, dieting, developmental delays and illnesses, such as eating disorders and colitis. If an underlying condition is at play, seek proper diagnosis and treatment. Once your family doctor has approved weight gain, aim for a balanced diet, sufficient in nutrients and calories.
Dairy Products
Dairy products, such as milk, cheese and yogurt, offer valuable amounts of protein and nutrients, including calcium and vitamin D. Since low body weight increases your child's risk for poor bone density and osteoporosis, these bone-enhancing nutrients are vital. Dairy products also make for healthy calorie-boosters to foods and beverages. The McKinley Health Center at the University of Illinois recommends adding skim milk to soups and beverages for added protein and calories. Preparing mashed or instant potatoes and hot cereals with milk rather than water can also help. If your doctor suggests a higher-fat diet, choose reduced-fat or whole milk. Otherwise, skim and low-fat milk, yogurt and cottage cheese provide heart-healthy options.
Whole Grains
Whole grains contain all nutritious components of the grain, and thus provide more fiber, protein, vitamins and minerals than refined grains, such as white flour. Since less nutritional information is provided for adolescents regarding weight gain versus weight loss, many children mistakenly attempt weight gain by consuming excessive amounts of processed foods, according to Purdue University dietitian Nancy Clark. While this practice can lead to weight gain, it also poses risks for nutrient deficiencies, poor energy and other complications. To avoid these risks, encourage your child to consume whole grain cold cereal or oatmeal topped with dried fruit rather than pastries or sugary cereals. Clark recommends increasing portion sizes for added calories. If your child typically eats one slice of whole grain toast, encourage two. Additional nutritious whole grain food options include brown rice, wild rice, quinoa, barley soup and air-popped popcorn.
Fruits and Vegetables
Fruits and vegetables are an important component of almost all adolescents' diets. While he shouldn't fill up on low-calorie produce, incorporating fruits and vegetables into meals and snacks is important. Emphasizing varieties higher in calories is a simple way to promote weight gain, according to Clark. Cranberry juice provides more calories per serving than orange juice, for example, and sweet corn provides more calories than broccoli. Avocados provide rich amounts of calories, fiber and healthy fat. If your child's appetite is reduced, fruit smoothies prepared with whole or reduced-fat milk and juices may seem more palatable than solid foods. Additional ways to increase calories include sipping juice between meals, topping steamed vegetables with melted cheese and grilling potato wedges in olive oil.
Nuts and Seeds
Nuts and seeds contain significant amounts of heart-healthy fat, protein and vitamins and minerals, such as calcium and vitamin E. The McKinley Health Center recommends nuts, seeds and nut butter, such as peanut and almond butter, as nutritious, calorie-dense foods that can help to promote weight gain. Try adding ground flax seed to your child's smoothies, yogurt or baked goods. Mixed nuts, pumpkin seeds and sunflower seeds provide healthy snack alternatives to potato chips and pretzels. Nuts and seeds also provide useful calorie-boosters for salads, casseroles and rice dishes.
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