7 Super Healthy Weight Gain Foods For Kids
All moms are interested in weight gain foods for kids. While breast milk is the best source of nutrients for a growing infant, some kids can be obese due to eating too much food. To avoid this situation, mothers should provide their children with the following 7 Super Healthy Weight Gain Foods for Kids:
Salmon
Salmon is one of the best sources of long-chain omega-3 fatty acids. Each 3.5-ounce serving of salmon contains about 22 grams of this essential nutrient. Omega-3s are essential for maintaining a healthy balance in the body, as they play a role in repairing DNA, improving brain health, and preventing muscle loss. In addition to being a good source of protein, salmon is also an excellent source of B vitamins, which play an important role in hormonal balance, metabolism, and inflammatory processes.
One serving of salmon has about 75 percent of the recommended daily allowance (DV) of selenium, a mineral that supports bone health, thyroid function, and immune system function. Salmon is rich in an antioxidant element called astaxanthin, which provides salmon its red hue. Research suggests that astaxanthin reduces the risk of cardiovascular disease by increasing HDL cholesterol, reducing inflammation, and protecting against the buildup of fatty plaques in the arteries.
Tofu
Tofu is a great source of calcium, iron, and B vitamins. A quarter-block provides 43% of your child’s daily recommended allowance of calcium and 2.5mg of iron. The food contains about one-third of the recommended daily allowance of potassium, too. Some studies have even suggested that it may decrease the risk of cardiovascular disease. It also has low-fat content, making it a popular choice for vegetarians.
Tofu comes in several varieties. Extra-firm tofu is a firmer variety that holds its shape after being cooked. It can be taken as a meat substitute, marinated, or crumbled into a salad. Firm tofu is also used in smoothies and sauces. Alternatively, you can use silken tofu in smoothies or sauces.
Tofu contains plant estrogens, which may reduce the risk of heart problems. Tofu has been found to lower LDL cholesterol by five percent. Plant estrogens may also help maintain bone health. The researchers concluded that eating tofu weekly was associated with an 18% lower risk of coronary heart disease. Additionally, soybeans may reduce the risk of heart problems and lower blood pressure.
Sweet Potato
The sweet potato is a staple of any child’s diet. It contains carbohydrates, which are converted to glucose in the body, which aids in weight gain. This nutritious food also has many vitamins and minerals. It’s also delicious, and sweet potatoes come in many varieties ranging from a crunchy snack to a wholesome soup.
You can also use a steam or pressure cooker to make sweet potatoes for the baby. You can use this method if your child is too young to eat the skins. You can also add it to mashed potatoes, pancakes, or hash browns for an added boost of nutrients and flavor. However, you should avoid exposing your child to more than one food at a time to avoid the risk of allergic reactions.
Avocado
Avocados are a great source of fiber, vitamin C, potassium, and magnesium, which are essential for proper digestion. Its high-fat content also helps in promoting weight gain. Moreover, it is packed with heart-healthy monounsaturated and polyunsaturated fats. A recent advisory from the American Heart Association says that avocados help kids gain weight, but they must be eaten in moderation.
Baby bananas contain a lot of calories but are an excellent source of fiber, potassium, and magnesium. They can also be served as a spread or dip. And if you’re serving them for breakfast, you can make them a nutritious milkshake. Chicken is another good source of fiber, potassium, and magnesium. Aside from its good fat content, it also helps build muscle mass and maintain healthy body weight.
Apart from being a great source of fiber, avocados contain many other health benefits. These include their high content of insoluble fiber, which helps in the movement of waste through the body and relieves constipation. Avocados also contain plenty of potassium, which helps to balance blood pressure. Moreover, potassium helps to ease the tension on blood vessel walls. Furthermore, avocados contain oleic acid, which is a type of monounsaturated fatty acid that helps to regulate cardiovascular inflammation. Additionally, they contain beta-sitosterol, which is the plant version of cholesterol.
Hummus
If you’re looking for a quick, delicious, and nutritious snack for your kid, hummus should be your top pick. Its ingredients include fiber-rich chickpeas, olive oil, sesame seeds, and garlic. It can also be made at home and is easy, inexpensive, and healthy. Here are a few of our favorite hummus recipes for kids.
You’ll want to keep the dressing simple and plain or choose a flavored version, like Green Goddess. It’s sweet and goes well with raw vegetables, and will provide a fiber boost without adding extra calories. Another healthy option is to use hummus as a sandwich spread. This snack has more protein than mayo and only half the amount of calories. It also adds only one gram of fat, compared to five grams of fat in regular mayo.
Oatmeal Porridge
Oatmeal porridge is one of the best ways to give your kids a boost in their weight gain efforts. It can be mixed with whole milk and topped with a handful of healthy nuts. It is also rich in dietary fiber, which promotes regular bowel movements and prevents constipation. Additionally, oatmeal contains plenty of healthy fat and is gluten-free. It also has lots of protein and starch.
Oatmeal is an excellent breakfast food for kids and has a lot of other benefits. It is one of the few foods with high fiber content and can help kids gain weight naturally. Additionally, its high mineral and vitamin content makes it one of the most nutritious breakfast foods for kids. Aside from promoting healthy bowel movements, oats are a rich source of zinc, iron, magnesium, thiamine, and riboflavin, which are necessary for a nutrient-rich diet.
Chicken
One of the top foods for children to increase weight is chicken. Chicken is loaded with protein and helps build muscles in the body. Unlike fatty foods, chicken doesn’t cause your kid to look flabby. It is a versatile ingredient that can be used in a variety of dishes. And kids love chicken! It’s also easy to cook and a favorite of many non-vegetarians.
The best part about chicken? It’s affordable! Besides adding bulk and protein, chicken is low in fat. Sour cream and buttermilk are great options for adding calories to regular foods. Even extra cheese can be used to make dishes a bit more filling. It’s a great strategy for adding extra calories without having to sacrifice a kid’s active lifestyle.
