You or your child might have trouble gaining
weight for a number of reasons. Some people just
do not eat enough or limit how much they eat.
Others have a poor appetite, nausea, or an illness
and do not feel like eating.
Schedule meals and snacks
Eat small, frequent meals to help build a
healthy appetite. Plan for 3 meals and 2-3
snacks each day.
Quick Snack ideas – crackers and cheese,
yogurt and fruit, peanut butter toast, fruit and
nut mixes, hard boiled eggs, tuna or egg salad
on crackers.
Quick Meal ideas – baked potato topped with
chili, vegetable and rice stir-fry, chicken or beef
taco, quesadilla, bean soup.
Mealtime
Make mealtime pleasant. Eating is more enjoyable
in a happy, relaxed setting.
Eat together as a family whenever possible.
Limit distractions like cell phones and TV during
meal times. Focus on eating.
Between meals and snacks
Save your appetite for planned meals and snacks.
Avoid eating little bits of food all day long.
Drink water between meals and snacks. Other
beverages fill you up and leave no room for food.
WEIGHT GAIN TIPS
TRY THESE TIPS:
Include physical activity each day. Light
exercise improves appetite.
TIP
Revised 08/01/22
CALORIE BOOSTERS
Add calories to your meals and snacks with these ideas:
REMINDERS:
FOOD: SUGGESTED USE:
CHEESE
• Eat as a snack or add to a sandwich.
• Add to casseroles and soups.
• Melt over pasta or vegetables.
EGGS
• Mix into ground meat and casseroles.
• Add hard-boiled eggs to salads.
PEANUT BUTTER
• Spread on toast and fruit.
• Blend peanut butter into milkshakes.
POWDERED MILK
• Mix into pudding, soup,
casseroles, ground meats, and
mashed potatoes.
• Add 2-4 Tablespoons of powdered
milk to 1 cup of milk.
INSTANT
BREAKFAST MIX
• Add to milk.
DRIED FRUITS
AND NUTS
(adults
and children over 3)
• Eat as snacks or mix into cereals.
• Mix into yogurt or use as ice
cream topping.
GRANOLA
• Mix into cookie, muffin, and
pancake batter.
• Sprinkle on yogurt and cereal.
AVOCADO OR
GUACAMOLE
• Add to sandwiches and salads.
• Mix with cream cheese or sour cream
for a vegetable dip.
BUTTER AND OILS
• Add butter to oatmeal,
toast, noodles, rice, and
cooked vegetables.
• Spread butter on bread before
peanut butter.
• Sauté vegetables in oil.
BREADING
• Coat meats with breading.
Some children are small because their parents are
small. As long as the child is growing at a steady
rate and has energy, that is ok!
Eat regular, table foods to boost calories. Nutritional
supplements are for those with medical conditions.
For medical concerns, speak with your
health care provider or dietitian.
TIP:
Plan ahead for snacks when you are away
from home.
This institution is an equal opportunity provider.
