If you’re reading this post, you may be feeling disheartened about why your child doesn’t gain weight or worried about which percentile they’re in at the doctor’s office. Just know that every baby is different, has a different appetite and taste preferences.
Please do not fall into the trap of believing that it is a reflection of your parenting skills. I’ve had to deal with that old chestnut when I was a new mum and surrounded by shockingly unhelpful opinions of medical staff (yikes).
I’m not a nutritionist or anything but have googled the heck out of the subject and had a few reassuring visits to the dietician, which I’d highly recommend if you’re feeling anxious about your baby’s weight gain. Hope this helps.
Foods to help baby gain weight:
#1 Eggs
Eggs are great because they are high in not only protein and choline but fat as well. Children and babies need to consume more fats because their brains and bodies are growing at a much faster rate than adults. Healthy fat, such as that found in eggs, also helps our bodies to absorb vitamins and – gain weight.
Serving suggestions:
So, if your little one struggles with the taste of eggs why not try a few different options such as: scrambled eggs with a knob of butter and sprinkle of parmesan cheese on top, a spinach and cheese omelette or hard boiled eggs cut into easy-to-hold pieces. You could also try mashing hard boiled egg and mixing it with either full fat yoghurt or avocado.
Make sure to keep an eye out for any allergic reactions if this is your first time introducing eggs to your little one as they are high on the allergenic food list.
#2 AVOCADO
Avocados are high in fibre and ‘good / unsaturated fats’ so they’re a great healthy option for weight gain.
Serving suggestions:
If your baby is just starting baby-led weaning, you can cut the avocado into quarters or smaller and give it to your baby with the skin intact so that it’s easier for them to hold onto. (Just be sure to keep an eye out that they don’t start munching on the skin itself). You could also try mixing avocado with mashed banana if your baby has a sweet tooth or serving it spread on buttered toast.
#3 nut butters
Another food packed full of healthy fats is nut butter.
Serving suggestions:
Whether it’s peanut, almond or cashew, pop a teaspoonful of nut butter in your child’s porridge or spread it in some toast for a nutritious and delicious option to encourage weight gain. You could easily add it to any fruit puree of your choice too but just make sure to keep in mind to look out for signs of allergic reaction the first time you offer it.
#4 BANANAS
This is one food item I still, to this day, make sure we have available in the kitchen. Not only are they packed with potassium, they’re great for helping baby put on weight due to their high calorie content. Nutritious AND high in calories, double win. Best of all, they’re quite likely to go down pretty well if your baby has a penchant for anything sweet.
Serving suggestions:
Although some parents swear by leaving desert to last, if you notice that your baby is having some trouble with the savoury main course, try popping a bit of their dessert or a bit of banana on the side – it might just open up their appetite and encourage them to eat the whole plate of food!
The options are endless when it comes to banana recipes and ideas. You can peel and hand half / a whole banana to your baby to munch on, mash a banana and spread it on peanut butter toast, mash it with avocado, add it to a morning fruit salad, use it as a sweetener in banana oatmeal, banana pancakes, banana oatmeal bars, banana bread, banana muffins and whatever you think your little one might enjoy! When it comes to natural sweeteners, be sure to avoid honey until the age of one due to a risk of botulism.
#5 Yoghurt
Avoid going for the yoghurts packed full of sugars and aim for full fat, bio yoghurt as the best option for your baby.
Serving suggestions:
If you want to add a bit of sweetening you can mix in a bit of your favourite fruit puree. Its the perfect accompaniment on the breakfast plate or as a dessert or snack out and about.
#6 Sweet Potato
Packed full of vitamins and minerals, sweet potatoes are a favourite when it comes to putting on a bit of weight in a healthy way.
Serving suggestions:
Sweet potatoes have a rich and creamy texture that makes them a great addition to purees and warming soups. Try baking in the oven, mashing with a bit of butter and even sweet potato pancakes!
#7 oatmeal
As well as being one of the top foods that help mothers increase their milk supply when breastfeeding, oatmeal is packed full of nutrients such as iron, magnesium, zinc and carbohydrates which are great for helping your baby gain weight in a healthy way.
Serving suggestion:
Try adding a knob of butter, peanut butter or mashed banana into the morning porridge. My daughter always went for pancakes which were made with blended oats substituting regular flour. Or if that doesn’t work, you could try baking simple yet nutritious oat and banana bars or biscuits.
#8 Carbohydrates such as Bread & PASTA
You might say that bread and pasta are less nutritious than the rest of the items on this list, but I just couldn’t leave it out because, if you need to help your baby put on weight, unless they have a gluten intolerance, bread and pasta, rice, potatoes, pizza and pancakes will really help.
Serving suggestions:
Combinations for bread servings are limitless, you could go for toppings such as peanut butter, avocado, mashed banana, butter, cheese, cream cheese, hummus, tahini and more! You could also give French toast a go for an extra bit of protein. If bread doesn’t work try offering pastries such as butter croissants.
Try tossing pasta in butter or topping with cheese or a creamy tomato sauce before serving. If your baby doesn’t eat many vegetables, you could try blending them or grating them into the pasta sauce and they might even go unnoticed.
Let’s not leave out pizza – add any topping you like and… pancakes!
Pancakes were the first food that I discovered my daughter would eat, no matter what, so I always try to keep a stash in the freezer and defrost them when needed.
You can mix banana, apple, blueberries, or even spinach into the pancake batter to make them even more nutritious and delicious. Try serving with dipping sauces of yoghurt or fruit purees or top with peanut butter and banana slices!
#9 Olive OIL & Butter
We can afford to be a bit more liberal when it comes to servings of different oils and butter when it comes to weight gain and keep it nutritious by serving with nutrient rich foods.
Serving suggestions:
Olive oil is a great addition to just about anything savoury such as steamed or roasted vegetables, salmon, chicken, vegetable puree and pasta.
Butter is also great for boosting weight and is a tasty addition to porridge, potatoes, scrambled eggs, toast and pancakes.
#10 Cheese
As a cheese lover, I’m a bit biased about the versatile nature of cheese. The possibilities are endless.
Serving suggestions:
A simple favourite is parmesan sprinkled on pasta, cream cheese on toast, grated cheddar / full fat cottage cheese topping baked sweet potato. Add it to anything from the morning eggs to a favourite soup and of course we can’t leave out pizza!
tips from a dietician:
We want to help expose our children to as many new tastes and nutritious foods as possible, but how many times have you offered your child a plate of food and they just aren’t interested?
While some advise to reoffer the same food an hour or two later to see if your baby is more hungry, if your child is struggling to put on weight, it’s ok to go ahead and make them a second plate with food you know they will definitely eat.
Giving your child at least one food item per meal that you know they will definitely like, such as bread, pancakes or pasta, will help make sure that they don’t leave the table with an empty stomach.
Another tip that our dietician gave us that really worked was: allow your child to get messy. The world of food is new and unfamiliar to them, by allowing your baby to get their hands into the porridge and smother it everywhere, you’re helping your child to become familiar with the food through the sense of touch and sight as well as taste. This should hopefully encourage them to be curious enough to put the food in their mouth.
It’s easier said than done but try not to get anxious about whether or not your child will eat the food you present them, try to create a relaxed, comfortable, pressure-free environment, this should hopefully help your baby feel relaxed and comfortable enough to eat.
If your baby just isn’t interested in the savoury course, try serving the dessert or sweet food alongside the meal as this may help open their appetite.
I also found Annabel Karmel’s ‘New Complete Baby and Toddler Meal Planner’ really helpful for healthy and nutritious recipe ideas.
