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Top 7 Healthy Weight Gain Foods for Kids

A well-nourished and energetic child is a delight for its parents. Keeping their child healthy with an ideal weight is always at the top of parents’ minds. An overweight or underweight child is a serious cause of concern for them as it can make them lazy and less energetic. These weight issues can easily be addressed with the right food choices. Kids have a higher metabolic rate when compared to elders, so they should consume food with higher calories that is nutritious as well. The right food choice and a fixed eating schedule imbibe the right eating habits. 

Good food habits should be inculcated in children from childhood. Starting with fruits and vegetables is a step in the right direction, as they are low in fats and sugars. Mindseed ensures that children develop a daily routine and make healthy food choices. 

Here we will discuss weight-gain diets for kids and provide a list of foods that promote weight gain.

Potatoes and sweet potatoes

Rich in fibre, vitamins B, A, and C, amino acids, and minerals such as iron, calcium and selenium, potatoes and sweet potatoes are great energy sources and comes under weight gaining foods

We should give these in baked and boiled form rather than fried.

Milk, cheese and dairy products

All milk products are rich in calcium, fat, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. Yoghurt contains good bacteria to maintain good gut health, and butter is a healthy fat and an excellent weight-gaining food for kids.

We can give them milk in various forms like milkshakes, smoothies, kheer, custard, or cereals. Curd can be made part of daily meals or can be given mixed with fruits, in the form of lassi etc. 

Cheese and butter are something that kids love to eat with anything and everything.

These are extremely helpful and high calorie foods for kids to gain weight


Eggs are packed with proteins, good fats, phosphorus, and vitamins B12 and A, all of which are essential for the growth and development of muscles and tissues in the body. 

Eggs are very versatile. We can pair them with anything and create a delectable dish. Boil them, poach them, or make an omelette by adding loads of vegetables or mix them with milk to make a soulful custard. Eggs are part of the best foods for kids to gain weight


Banana is one of the most popular fruits amongst kids and adults equally. They are rich in potassium, Magnesium, vitamin B6 and fibre.

We can add it to their daily fruit bowl, make a milkshake, or yoghurt smoothie, add it to the cereal bowl, give it a chocolate bath or add it to your cake batter and bake a yummy cake. It is extremely helpful and comes under healthy food choices for kids


This superfood contains vitamins C, E, K, potassium and Magnesium folate. It also has a high content of healthy fatty acids and fibre. 

It can be made into a yummy spread for bread and chapatis, added to a salad or made into a smoothie with some bananas. We can make yummy salsa to be eaten with crispies.

Nuts and dry fruits

Nuts and dry fruits are a rich source of iron, vitamins, and minerals. They also have a good amount of protein, natural sugars, and sufficient natural healthy fats. They are the powerhouse of energy.

These can be eaten raw and can be added to anything you like. Eat them soaked or munch on dried ones. They are beneficial in every form. Nuts are high-calorie food and best foods for kids to gain weight


Oats are loaded with thiamine, iron, zinc, and Magnesium. They are rich in dietary fibre and help in regulating bowel movement. It can be eaten in the form of porridge, or we can add it to our idlis, upma, and dosa batter to increase their fiber and nutrition quotient. Also it comes under weight gaining foods.

In addition,  packing a healthy lunch box for kids is also important for them.

Our hectic work schedule doesn’t allow us to keep a close eye on the food our child eats at daycare centres. We at Mindseed understand parents’ concerns, and we make sure that kids are provided with nutritious meals that take care of their balanced growth and healthy weight.

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