How to weight gain fast at home for kids?
Ensuring children have a healthy and balanced diet is essential, especially if they need to gain weight. Homemade meals can provide the necessary nutrients without the added preservatives and sugars found in processed foods. This article explores nutrient-dense, kid-friendly recipes that can help children healthily gain weight.
Also read : A Complete to Childhood Nutrition
Foods that Promote Healthy Weight Gain
The metabolic rate of a child is much higher than that of an adult since their bodies are still growing and developing, which is why their food or the calories they consume should be higher.
A child who receives weight gain food for kids that follows proper meal times, and has correct eating habits is headed in the right direction. Teaching good food and eating habits is essential from the beginning.
A great way to start is with a balanced diet rich in fruits and vegetables and low in fats and sugars. Before diving into the recipes, it’s important to understand which ingredients can help in promoting weight gain in children:
• Healthy Fats: Ghee, olive oil, coconut oil, nuts, and seeds.
• Protein: Paneer, lentils, eggs, chicken, fish, tofu and beans.
• Carbohydrates: Whole grains, rice, potatoes, and fruits.
• Calorie-Dense Foods: Full-fat dairy products, dry fruits, nut butter and jaggery.
Healthy Weight-Gaining Foods For Kids
1. Banana and Peanut Butter Smoothie
Ingredients:
- 2 ripe bananas
- 2 tablespoons of peanut butter
- 1 cup whole milk or Greek yoghurt
- 1 tablespoon honey
- 1 tablespoon chia seeds
Instructions:
1. Peel the bananas and place them in a blender.
2. Add the peanut butter, whole milk or Greek yoghurt, and honey if using.
3. Blend until smooth.
4. Stir in chia seeds if desired.
5. Serve immediately.
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2. Peanut Butter and Banana Sandwich
Ingredients:
- 2 slices whole-grain bread
- 2 tablespoons natural peanut butter
- 1 ripe banana, sliced
- 1 tablespoon honey (optional)
Instructions:
1. Spread the peanut butter evenly on both slices of bread.
2. Place the banana slices on one slice of bread.
3. Drizzle honey over the banana slices, if desired.
4. Close the sandwich with the other slice of bread.
5. Cut into halves or quarters and serve.
3. Chicken and Vegetable Stir-Fry
Ingredients:
- 1 cup chicken breast, diced
- 1 cup mixed vegetables (carrots, peas, bell peppers)
- 2 tablespoons olive oil
- 1 tablespoon soy sauce
- 1 teaspoon garlic powder
- 1 teaspoon ginger powder
Instructions:
1. Heat the olive oil in a large skillet over medium heat.
2. Add the chicken breast and cook until browned and cooked through.
3. Add the mixed vegetables and sauté until tender.
4. Stir in the soy sauce, garlic powder, and ginger powder.
5. Cook for an additional 2-3 minutes until everything is well combined.
6. Serve over cooked brown rice or quinoa.
4. Cottage Cheese and Fruit Bowl
Ingredients:
- 1 cup cottage cheese
- 1/2 cup mixed berries (strawberries, blueberries, raspberries)
- 1 tablespoon honey
- 1 tablespoon chia seeds or flaxseeds (optional)
Instructions:
1. Place the cottage cheese in a bowl.
2. Top with mixed berries.
3. Drizzle with honey.
4. Sprinkle chia seeds or flaxseeds on top, if using.
5. Serve immediately.
5. Homemade Trail Mix
Ingredients:
- 1 cup almonds
- 1 cup cashews
- 1/2 cup dried cranberries
- 1/2 cup raisins
- 1/2 cup dark chocolate chips
- 1/2 cup sunflower seeds
Instructions:
1. Mix all ingredients in a large bowl until well combined.
2. Store in an airtight container.
6. Ragi Porridge (Finger Millet Porridge)
Ingredients:
• 2 tablespoons ragi (finger millet) flour
• 1 cup whole milk
• 1 tablespoon ghee
• 1 tablespoon jaggery powder
• 1/2 teaspoon cardamom powder
Instructions:
1. In a pan, dry roast the ragi flour on low heat until it releases a nutty aroma.
2. Add milk slowly, stirring continuously to avoid lumps.
3. Cook the mixture on low heat until it thickens.
4. Add ghee, jaggery powder, and cardamom powder. Mix well.
5. Serve warm.
7. Paneer Paratha
Ingredients:
• 1 cup whole wheat flour
• 1/2 cup grated paneer (cottage cheese)
• 2 tablespoons finely chopped coriander leaves
• 1 teaspoon cumin powder
• Salt to taste
• Ghee for cooking
Instructions:
1. In a bowl, mix whole wheat flour with water to make a soft dough. Let it rest for 15 minutes.
2. In another bowl, mix grated paneer, chopped coriander leaves, cumin powder, and salt.
3. Divide the dough into small balls. Roll out each ball into a small circle.
4. Place a spoonful of paneer mixture in the centre and fold the dough over to cover the filling.
5. Roll out the stuffed dough into a flat paratha.
6. Cook the paratha on a hot tawa (griddle), applying ghee on both sides until golden brown.
7. Serve hot with yoghurt or a pickle.
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8. Almond Milkshake
Ingredients:
- 1 cup whole milk
- 10-12 almonds, soaked and peeled
- 2 tablespoons honey
- A pinch of saffron (optional)
- A pinch of cardamom powder
Instructions:
1. Blend soaked and peeled almonds with a little milk to make a smooth paste.
2. Heat the remaining milk in a pan, add almond paste, sugar or honey, saffron, and cardamom powder.
3. Stir well and bring it to a boil.
4. Let it cool slightly and serve warm or chilled.
Conclusion
Healthily gaining weight is crucial for underweight children to support proper growth and development. Provide a nourishing diet focused on proteins, produce, complex carbs and healthy fats which are children’s weight gain food while understanding their body type.
Developing balanced eating habits with dense nutrition will serve kids well as they mature. Be patient and seek professional guidance if needed. With the right foods and positive reinforcement, your child can achieve ideal weight status.
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