Children need adequate nutrition to grow and develop properly. A well-balanced diet for children includes consuming a variety of foods to get important nutrients while staying within a healthy calorie range. However, children may require a high calorie diet to promote sufficient weight gain. Poor weight gain or weight loss in children can be troubling. Poor weight gain can be the result of a poor appetite, lack of food, restricted diet, illness, high energy or activity level or failure to thrive. This does not necessarily mean that your child has to consume more food, but rather choose higher calorie alternatives. It is important to consult your pediatrician before changing your child's diet.
Fruits and Vegetables
Although fruits and vegetables are low in calories and protein, they are rich in essential nutrients such as vitamins, minerals and fiber. On average, children ages 2 to 8 require 1 to 1.5 cups of vegetables and 1 to 1.5 cups of fruit per day. Children ages 9 to 18 need 2 to 3 cups of vegetables and 1.5 to 2 cups of fruit daily. Offer fried vegetables such as French fries, zucchini, mushrooms and onions. Present them prepared with added fat such as margarine, butter, mayonnaise, dip, salad dressing, cheese and whipped topping to increase the calories they provide.
Fruit canned in heavy syrup, raisins, banana chips, cranberries and other dried fruit, peas, corn, avocado and refried beans topped with sour cream helps increase your child's calorie intake. Supply your child with calorie-dense 100 percent fruit and vegetable juices.
Grains
With one serving of grain equal to 1 slice of bread, 1 cup of dry cereal or 1/2 cup cooked pasta, rice and cereal, children ages 2 to 8 need three to five servings while children ages 9 to 18 require five to seven servings per day. High calorie options include hot cereal prepared with whole or reduced-fat milk and sugar, potatoes prepared with added fat such as butter, margarine or whole milk, granola or trail mix with nuts and dried fruit; cream cheese or jelly bagel, peanut butter or cheese sandwich, and pizza.
Additionally, offering your child waffles, pancakes and French toast; croissants, biscuits or muffins; doughnuts or raisin bread; crackers and cheese; bread sticks with hummus; potato salad made with mayonnaise; pasta salad; buttered popcorn or foods with added wheat germ can help increase his calorie intake. Offer your child both meals and snacks frequently; you may find they eat more calories when given five or six small meals rather than three meals and three snacks. Make snack time count with high calorie, nutrient-dense foods.
Dairy
Dairy is a significant yet healthy source of calories and protein. It also provides your child with calcium and vitamin D for strong, healthy bones. Therefore, children ages 2 to 8 need 2 cups and children ages 9 to 18 require 3 cups of dairy per day. Whenever possible, provide your child with half-and-half, whipping cream, cheese, eggs, whole milk and products produced with whole. Eggs are rich in calories, protein and choline, known to boost brain function. Make your child eggs with whole milk, cheese and butter. Offer them eggnog, frozen popsicles, pudding, yogurt with fruit, cheese, ice cream and eggnog as well. You can also purchase powered whole milk that is easily added to casserole, soups, vegetables, yogurt, pancakes, hot cereal, pudding, potatoes and gravy to increase its calorie content. Always provide solid foods before liquids because children fill up on liquids quickly.
Meat and Meat Substitutes
Meat and meat alternatives are a good source of protein and calories for your child. Children ages 2 to 8 need two or four servings while children ages 9 to 18 require five to six servings per day. A serving is equal to 1 oz. meat or beans, 1 egg, 2 tbsp. peanut butter, 1/4 cup cooked dry beans or peas and 1/8 cup nuts. Good options include casseroles and soups with mixed foods; fried meats; meats covered in cream sauces or gravy; cold cuts; meatballs; tuna or chicken salad made with mayonnaise; cheeseburgers; fish sticks or chicken nuggets and hot dogs for children over 3 years of age.
Fat
Adding fat when cooking and at the table can increase your child's calorie needs. Cook with bacon, avocado, cream cheese and sour cream. Add these items to pudding, casseroles, sandwiches, vegetables, cooked cereal, salads, breads and pasta. Use butter, margarine and vegetable oil liberally. Melt on vegetables, noodles, popcorn; spread on muffins, crackers and tortillas, or use it to fry meats and saute vegetables.
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