Healthy weight gain for kids

November 15, 2023

Healthy weight gain for kids depends on various factors including their age, gender, growth patterns, and individual needs. It’s crucial to prioritize the provision of a well-rounded and nutrient-rich diet to effectively support their optimal growth, development, and overall well-being. By ensuring that their dietary needs are met, we can help children reach their full potential and promote a healthy lifestyle from an early age.

Growth in children is assessed through various indicators and measurements. Physical growth, including height and weight, is commonly tracked to monitor a child’s overall development. Cognitive growth is evaluated through assessments of language development, problem-solving skills, and intellectual abilities. Social and emotional growth is observed through interactions with peers and adults, as well as the development of empathy and self-regulation. Additionally, motor skills are assessed to ensure proper coordination and physical abilities. By monitoring these different aspects of growth, professionals can gain a comprehensive understanding of a child’s progress and provide appropriate support when needed.

Here are some general guidelines for promoting healthy weight gain in kids:

  Balanced Diet

Proper growth and development includes a balance of protein, fat, fiber and carbohydrates as well as sleep and movement. Ensure that your child’s diet includes a variety of nutrient-dense foods from all food groups: fruits, vegetables, whole grains, lean proteins, and healthy fats. This will provide essential vitamins, minerals, and macronutrients for growth.

 Regular Meals and Snacks 

To maintain a steady source of energy for your child, it is recommended to offer regular meals and snacks throughout the day. This helps prevent extreme hunger by avoiding long periods between meals. By ensuring a consistent intake of nourishment, you can keep your body fueled and energized throughout the day, allowing you to perform at your best. Remember, a well-balanced diet is key to maintaining optimal energy levels and overall well-being.

  Nutrient-Rich Foods 

When it comes to supporting your child’s weight gain, prioritize nutrient-rich foods that not only provide essential vitamins and minerals but are also high in calories and healthy fats. Some excellent options include avocados, which are packed with monounsaturated fats and fiber, nuts and seeds that offer a variety of nutrients, nut butters that are rich in protein and healthy fats, and olive oil, a great source of heart-healthy fats. Incorporating these foods into your diet can contribute to overall well-being and support your body’s nutritional needs.

 Protein Intake

To support muscle growth and overall development, it’s important to include sources of lean protein in your child’s diet. These sources include poultry, such as chicken and turkey, fish, lean meats like beef and pork, eggs, dairy products like milk and yogurt, legumes such as beans and lentils, and tofu. Incorporating these protein-rich foods into your meals can provide essential amino acids and nourishment for your body..

  Healthy Fats  

To incorporate healthy fats into your child’s diet, consider adding sources such as nuts, seeds, avocados, full fat dairy and fatty fish like salmon. These nutrient-rich fats not only provide energy but also support brain development. Including them in your meals can contribute to overall well-being and promote a balanced and nourishing lifestyle.

  Whole Grains

When it comes to making healthy choices, opt for whole grains like whole wheat bread, brown rice, quinoa, and oats instead of refined grains. Not only do these grains offer a wealth of fiber and nutrients, but they also contribute to long-lasting energy and a satisfied feeling throughout the day. By incorporating whole grains into your child’s diet, you can enhance your family’s overall well-being and support a wholesome lifestyle.

  Dairy or Dairy Alternatives 

To support your child’s bone health, it is recommended to include good sources of calcium and vitamin D in their diet. These can include dairy products like milk, cheese, and yogurt, or fortified dairy alternatives such as soy or hemp milk. These sources provide essential nutrients that contribute to maintaining strong and healthy bones. Be mindful about the calorie change between different milk alternatives as many are much lower in calories, protein and or fat than cow’s milk.

 Limit Processed Foods 

To maintain a healthy lifestyle, it is advisable to minimize the consumption of processed and sugary foods. These types of foods often contain empty calories, which can contribute to excessive weight gain without offering any essential nutrients that our bodies need to thrive and function optimally. By making more conscious choices and opting for nutrient-rich alternatives, we can support our overall well-being and achieve a balanced diet.


Did you know that proper metabolism requires a certain amount of water per calorie?? It does! To ensure that your child stays well-hydrated, it is important to encourage them to drink water throughout the day. Water helps to keep their bodies properly hydrated and supports overall health. Additionally, it is beneficial to limit their consumption of sugary beverages, as these can contribute to various health issues. By prioritizing water intake and reducing sugary drinks, you can help your child establish healthy hydration habits that will benefit them in the long run.

  Monitor Growth  

Regularly track your child’s growth by consulting with their healthcare provider. Growth charts help demonstrate patterns to your child’s weight and height. Remember the growth charts represent a snap shot or moment in time and can be impacted by clothing, when their last bowel movement or urination was, etc. These metrics are by no means a way of determining success or failure and are just a piece of the puzzle when it comes to your child’s growth and development.

  Consult a Healthcare Provider 

If you’re concerned about your child’s weight gain, growth, or nutritional intake, consult a pediatrician or a registered dietitian. They can provide personalized guidance and recommendations based on your child’s specific needs. If you do not feel comfortable with their feedback, ask to have the conversation as a phone call without your child present. You may also request a second opinion, trust your gut.

It is crucial to remember that every child is unique, and healthy weight gain can vary significantly from one individual to another. Rather than solely focusing on weight, it is important to prioritize overall health. This includes promoting positive eating habits, such as consuming a well-balanced diet rich in nutrients, and encouraging an active lifestyle that incorporates regular physical activity and exercise. By emphasizing these aspects, we can support the holistic well-being of each child and help them cultivate a healthy relationship with their body.

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