Healthy Weight Gain Diet Plan: Foods to Include

What is a Healthy Weight Gain Diet Plan?

One of the biggest challenges that most parents face with children of all ages is making sure their children eat right. This means consuming adequate amounts of nutritious food. But with parents' busy schedules, it becomes difficult to monitor food intake, which can lead to underweight. However, every child's growth is different and some children remain underweight despite a nutritious diet. As a parent, you should be concerned when a child is not gaining weight for age or is not physically active. It is very important to have your baby checked regularly to make sure that the baby's developmental stage is being used correctly. If your child is underweight, a healthy weight-gaining diet plan that is rich in all food categories should be included to keep him active and healthy.

Foods to Include in a Weight Gain Diet Plan

1. Dairy

It is the most essential food for weight gain for children of all ages from 1 to 18 years. As it is high in calcium it helps in the growth and development of bones. Due to the lack of calcium in the diet, the body absorbs it from the bones to meet its needs. Therefore, calcium needs should be met daily to help children grow and develop. It's not just for kids; it's a weight gainer for adults too. Some of the daily products are:

• Milk

• Eggs

• Cheese

• Yogurt

• Cheese

• Butter

• Ghee

2. Fruits and vegetables

Another important weight-gaining food for kids that needs plenty of is fruits and vegetables. They are a great source of vitamins, minerals, fiber, and water intake and a child should have at least five portions of them in their weight gain meal plan. These are also ideal weight gainer foods for adults as they are low in calories. Although there are many types of fruits and vegetables that all offer unique benefits, some useful diet plans for weight gain in children include:

Banana: It is one of the weight gainer foods as it is a rich source of energy and contains a healthy dose of carbohydrates which is essential in a diet plan for children. A banana contains about 100 calories, making it a great snack for active kids or those with low energy levels. Moreover, it is a versatile fruit and can be eaten in the form of desserts, milkshakes, salads, etc. Moreover, it is among the pocket-friendly foods for weight gain in children. It is the best fruit for weight gain.

Potato: It is an ideal vegetable to include in the diet chart for children as it contains carbohydrates that can be converted into energy in the form of glucose. When glucose is not used in the body, it turns into fat and this leads to weight gain. Hence it is included in a weight gainer diet. Apart from carbohydrates, it is also rich in amino acids and dietary fiber which helps in digestion. The best part about this vegetable is that kids love it in the form of mashed potatoes or stir fry. A type of potato, yams are also healthy and can be part of a weight-gaining diet.

3. Cereals

It is another important weight gainer food for children as it provides essential nutrients and also provides energy for their daily play and other activities. Foods that are made from grains are a good source of carbohydrates and fiber that contribute to the overall growth of the body. Some grains are also sources of minerals. Like iron, magnesium, and selenium. Vitamins such as thiamine, niacin, riboflavin and folate. The main weight gainer foods using grains are:

• Cereals

• Rice

Pasta

• Bread

• Joe

4. Lean meats and beans

Meat, fish, poultry, beans, and peas are an important part of the diet for weight gain as they are rich in protein, vitamins, and iron. Proteins are vital nutrients since they are the building blocks of the body. They are needed for muscle growth, repair, and various functions. The amount of protein depends on the age and weight of the child. On average, a child needs 1 gram of protein per kilogram of body weight. These foods are also rich in iron, which helps prevent anemia, lack of energy, and related conditions. Meat alternatives are mushrooms, soybeans, beans, and milk.

5. Fat

Fat should not be underestimated in a weight gain diet plan. If you look at the healthy food chart for kids, fat plays an important role. It also helps in brain development and overall growth and development. It provides energy to the body and also helps in the absorption of vitamins like A, D, E, and K. Foods that contain healthy fats, according to the Popular Nutrition Balanced Diet Chart for Kids:

• Almonds

• Walnut

• Seeds such as pumpkin seeds

• Coconut oil

• Mustard oil

• Olive Oil

• Fish

• Avocados

• Soybeans

Sample weight gain diet plan

Many healthy recipes can be added according to your child's age and taste. Here is a weight gain pattern with both vegetarian and non-vegetarian options that can be modified as per requirements:

Wake up: Soaked and peeled almonds with a glass of milk (mash small baby almonds) should be part of the diet chart of children as it is a healthy food.

Breakfast: Milk with cereal, omelet with toast, scrambled egg, oatmeal, vegetable puma or Poha, whole wheat bread sandwich, daily or vegetable cheese with milk. Raw hallway with almonds is also a good option if your child has a sweet tooth.

Lunch: 1 chapati with ghee, dal, or side dishes like paneer curry, vegetable rice like polio, piranha with vegetables, or vegetable piranha. A non-veg lunch could be chicken curry with chapatis, vegetable polio, rice with fish curry, or chicken biryani. Lassa with seasonal fruits.

Snack: Fruit juice, trail mix, pea cutlets, sweet potato fries, fresh fruit salad, or banana milkshake—since bananas are the best fruit for gaining weight.

Dinner options include rice and dal, vegetable polo with ratio or egg curry, egg noodles, chicken or veggie spaghetti, chapatis with vegetable gravy or chicken curry, and vegetable chichi.