Some children are underweight or do not seem to be growing at a comparable rate with other children. Your child’s doctor can determine if there is a medical problem preventing your child from gaining weight or if it is just a matter of changing your child’s diet. If your child has no underlying medical condition, then a well-balanced diet consisting of all the food groups should help your child gain weight.
Proteins
Meat, poultry, eggs, seafood, beans, peas, soy, nuts and seeds are sources of protein. Vary the proteins your child eats each week. The United States Department of Agriculture recommends serving fish with low mercury content twice per week, such as salmon or trout. When serving meat or poultry to your child, choose lean meats or trim off the fat. All types of legumes add protein and fiber to your child’s diet and they are low in fat. Nuts and seeds make healthy snacks. You can add nuts on top of salads or breakfast cereal for extra protein.
Grains
Whole grain foods give your child more fiber because they contain the whole grain kernel. Refined grain products include white bread, white rice and white bagels -- foods that do not add fiber to your child’s diet. Whole wheat bread and brown rice are rich in necessary fiber. When making homemade waffles, pancakes or muffins, use whole wheat flour, oat flour or millet instead of white flour. If your child wants a snack, serve popcorn. It is a whole grain and most children enjoy its crunch and flavor.
Fruit and Vegetables
Fruits and vegetables add color, flavor and sweetness to any meal, as well as essential vitamins and minerals. There are many ways to serve fruits and vegetables for even the pickiest eaters. Blend fruits like strawberries and berries with carrots for nutrient-packed smoothies. Make your child a veggie plate with broccoli, sweet peppers and carrots, then serve with a yogurt dip. Take into consideration the foods your child likes and be creative with the way you serve fruits and vegetables.
Dairy
The USDA recommends children 4 to 8 years old should consume 2 1/2 cups of dairy each day. Serve your child a variety of dairy products like milk, cheese, yogurt, cottage cheese and soymilk. You can add yogurt or sour cream on top of fruits and vegetable to give your child more calcium and vitamin D. Even if your child does not like milk or yogurt, you can disguise it in smoothies or serve cheese sticks as alternatives.
Precautions
Do not be tempted to give your child junk food just so he can gain weight. High calorie candies, cakes, cookies, chips and soda have no nutritional value and develop bad eating habits that last a lifetime.
References
- National Health Service: Underweight Older Children
- Baby Center: Helping a Child Who’s Underweight
- Choose My Plate: USDA; With Protein Foods, Variety Is Key
- Choose My Plate: USDA; Make Half Your Grains Whole
- Choose My Plate: USDA; Kid-Friendly Veggies and Fruits
- Choose My Plate: USDA; Got Your Dairy Today?
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