Health experts highlight simple, nutritious home recipes and practical strategies to support healthy weight gain in children, emphasising a balanced diet over empty calories.
Many parents worry when a child is thin, eats little or seems to lose interest in food, especially if growth and immunity appear to be affected. Doctors generally advise looking first for any medical cause and then, if needed, helping the child gain weight with a steady diet built around energy-rich, nutritious foods rather than sweets and sugary drinks. According to Dr Mohamed Abdel Halim, a paediatric and neonatal consultant, the goal should be healthy weight gain, not simply more calories.
Among the simplest home options is a banana-and-milk drink made with ripe banana, full-fat milk and, if there is no allergy, a little peanut butter. Soaked dates can be added for sweetness. Another easy choice is milk blended with dates, which works well as a snack or part of a meal. Oat porridge made with full-fat milk can also be made more filling with mashed dates, a small amount of honey for children over one year old, or finely ground nuts where age-appropriate. Abdel Halim also recommends eggs with butter, served with bread or potatoes, and mashed potatoes with milk, cheese and a little butter for a softer, calorie-dense dish.
Other foods that can help children put on weight in a healthier way include rice, pasta, avocado, full-fat yoghurt, lentils, beans, eggs, meat, chicken, tahini, nuts, nut butters and full-fat cheese. Healthline and Harvard Health both note that weight gain is best supported by calorie-dense, nutrient-rich foods rather than empty calories, and that families should aim to add protein, carbohydrates and healthy fats across the day. Harvard Health also advises offering three meals and two healthy snacks daily, which can make it easier for children to eat enough without feeling overwhelmed.
Practical adjustments can make a real difference. Health and paediatric guidance suggests serving these foods more often, including them at breakfast and snack time, and choosing textures and portion sizes that suit the child’s age. For younger children, safety matters: nuts should be ground or given as nut butter, and honey should only be used after the first birthday. If poor appetite persists, or if a child is losing weight, parents should seek medical advice rather than relying on food alone.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
