Milk and Cheese
Milk and cheese are nutrient-dense foods rich in calories and fats. They provide essential vitamins such as vitamin D and minerals like calcium, which are crucial for a child’s growth and development. Full-fat milk can be utilized as a substitute for water in breakfast cereals or incorporated into mashed potatoes, soups, and hot chocolate. Cheese can be enjoyed in slices with bread or used in sandwiches, and milk can also be added to smoothies with a variety of fruits to enhance nutritional value.
Grains and Nuts
Grains and nuts offer a multitude of nutrients, including monounsaturated and polyunsaturated fats that contribute to beneficial cholesterol levels. Children who enjoy crunchy snacks are likely to appreciate grains and nuts. For younger children, who may risk choking on whole nuts, options like peanut butter or hazelnut spread can be incorporated into their meals safely.
Potatoes
Potatoes are an excellent source of carbohydrates, vitamins, and minerals, making them one of the top choices for weight gain. For infants aged six to eight months, introducing mashed potatoes in small quantities, between one to two tablespoons two to three times a week, is recommended. For toddlers aged ten to twelve months, serving three to four tablespoons two to three times a week is advisable.
Protein-Rich Foods
Incorporating protein from sources such as fish, beans, and eggs into a child’s diet is essential for their growth and development. Fish, in particular, is known for its high omega-3 fatty acid content, which is vital for a child’s development. Beans are also rich in minerals and vitamins, as is egg, making them valuable additions to a balanced diet.
Nut Butters
Various types of nut butters, including peanut butter, almond butter, and hazelnut butter, provide children with unsaturated fats, proteins, and fiber. These can be spread on bread, crackers, or cakes, or blended into smoothies to increase calorie intake effectively.