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10 Healthy Foods To Help Children Gain Weight

As parents, we know maintaining a healthy body weight is essential for children. Still, according to Affinity Health, a leading provider of high-quality healthcare, some children may need to gain weight due to medical conditions or a lack of appetite.

Nutrient-dense, high-calorie foods are crucial if you’re looking for ways to increase your child’s body mass.

“We all want our children to grow up healthy and strong. However, for some children, gaining weight can be challenging,” says Murray Hewlett, CEO of Affinity Health.


“While it’s important to ensure that your child is getting the right nutrition, it can be difficult to know what foods will help them put on weight healthily and sustainably.”

Affinity Health Explores These 10 Healthy Foods That Can Help Children Gain Weight


Avocados are an excellent source of healthy fats for children’s growth and development. They are also packed with fibre, potassium, and vitamins C, K, and B6, making them an excellent addition to any child’s diet.

Children can enjoy avocado mashed on whole-grain toast or mixed into a smoothie.

Full-fat Dairy Products

Full-fat dairy products like milk, cheese, and yoghurt are high in protein, calcium, and other essential nutrients. They can help children gain weight and build strong bones. Parents should look for plain or low-sugar varieties to avoid excess sugar and calories.

Nuts and Nut Butter

Another excellent source of healthy fats, protein, and fibre are nuts and nut butter. You can enjoy nuts on their own, or you can opt to spread nut butter on whole-grain bread. Always be mindful of allergies and supervise young children when consuming nut products.


Eggs are flagged as an excellent source of high-quality protein essential for children’s growth and development. They are also rich in vitamin D and B12, necessary for bone health and brain function. Parents can serve eggs to their children in various ways, such as scrambled, boiled, or in an omelette.

Whole-grain bread

Whole-grain bread is an excellent source of fibre and complex carbohydrates, which can help children feel full and satisfied. Parents should look for bread that contains whole grains, such as whole wheat or rye, to maximise the nutritional benefits.

Lean Meats

Lean meats like chicken, turkey, and fish are good protein sources and essential nutrients like iron and zinc. If your child doesn’t like meat, or is following a meat-free diet, provide alternatives such as eggs, peanut butter, tofu, beans, lentils, almonds, seeds, and soy-based meat substitutes.

Sweet Potatoes

Sweet potatoes are an excellent source of complex carbohydrates, fibre, and vitamins A and C. They can be served baked, roasted, or mashed, making a delicious and nutritious addition to any meal.


Oats are an excellent source of complex carbohydrates and fibre, making them an ideal breakfast food and a quick option for busy mornings. Parents can mix oats with milk or yoghurt and top them with fruit and nuts for a balanced and nutritious meal.

Beans and Legumes

Beans and legumes like chickpeas, lentils, and black beans are ideal sources of protein, fibre, and essential nutrients like iron and folate. Add them to salads, soups, or stews for a nutritious and satisfying meal.

In conclusion, children need to consume a well-balanced diet that includes a variety of nutrient-dense foods.

The ten healthy foods discussed in this article can help children gain weight healthily and sustainably. Always consult with your child’s healthcare provider before making any significant changes to their diet.

About Affinity Health

Affinity Health is South Africa’s leading health insurance provider, offering you a range of options at affordable rates, including access to the widest national provider network. We understand the importance of medical insurance that meets your needs, budget, and lifestyle. Our range of healthcare products are designed to protect you and your family when it matters the most. We strive to always give our clients peace of mind and the highest standard of service. For more information, follow us on Facebook, Twitter, and Instagram.

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