Children aged between 6 to 12 years are in a growing phase, which means they need more energy (Calories). If your child is underweight, they may not be getting enough calories. A healthy, balanced diet for children is a must on how to gain weight for kids.
“A balance of energy and nutrients is important, which needs to come from the child’s diet,”
If the child is underweight, it may be easy & tempting to fill them up with high-calorie but unhealthy foods, such as sweets, cake, chocolate and sugary and fatty foods and drinks. However, it’s important that your child gains weight in a healthy way, and this means eating a balanced diet.
A child after the age of five can start with a diet is similar to the healthy, balanced diet recommended for adults. That means three meals a day and healthy snacks. For toddlers, read here.
Sample Weight Gain Plan for 7-10 years old Kid
- Breakfast – 1 Bowl Oats with milk, chopped banana & nuts
- Midmorning (Tiffin) – Peas Poha/ Spinach Cheela/ Stuffed parantha
- Lunch – Roti + Sabzi + Dal + Mix veg Raita
- Evening Time – Apple Milkshake + Assorted Idli/ Sandwich
- Dinner – Roti/Rice + Paneer/chicken/fish + Salads
- Bed Time – Anjeer + Raisins/ Almond or Peanut Chikki
Some Do’s & Dont’s
- Should have five portions of fruits & vegetables per day.
- A major chunk of calories should come from carbohydrates which should be from both simple & complex or fibre rich carbohydrates sources.
- Having at least 2 serving of dairy is a must but choose the low-fat options.
- Intake of protein is important in the form of pulses, fish, eggs, meat and other protein.
- Choose unsaturated oils and spreads and eat in small amounts, Include Nuts & oilseeds.
- Include foods rich in iron like raisins, figs, sprouts, chana & GLVs.
- Drink plenty of fluids – the government recommends 6-8 cups/glasses a day.
- Foods or drinks that are high in fat, salt and sugar should be eaten less in quantity.