If your child is a picky eater and needs to gain weight, don’t worry—there are gentle, effective ways to boost their calorie intake without battles or bribes. Here’s how to help them grow stronger while keeping mealtimes positive.
1. Sneak in Extra Calories (Without Them Noticing)
✅ Easy ways to add healthy fats & proteins:
- •Mix powdered milk (4 tbsp = ~110 extra calories) into whole milk, oatmeal, or mashed potatoes.
- •Add nut butters (peanut, almond, or cashew) to smoothies, toast, or yogurt.
- •Cook with butter, olive oil, or avocado—great for pasta, rice, and scrambled eggs.
- •Use full-fat dairy (whole milk, heavy cream, cheese) in meals.
💡 Parent tip:
“I blend avocado into smoothies or melt cheese into everything—my picky toddler never suspects!”
2. Offer Small, Frequent Meals & Snacks
Many picky eaters overwhelm easily with big portions. Instead:
- •Serve mini-meals every 2–3 hours (e.g., yogurt + granola, banana with peanut butter).
- •Keep snacks calorie-dense:
- •Avocado slices
- •Trail mix (nuts, seeds, dried fruit)
- •Whole-milk Greek yogurt with honey
🍎 Sample snack schedule:
✔ Morning: Banana + peanut butter
✔ Midday: Cheese & crackers
✔ Afternoon: Smoothie (milk + banana + nut butter)
3. Make Their Favorite Foods More Nutritious
Instead of fighting over new foods, boost what they already like:
- •Mac & cheese? Add blended cauliflower or protein powder.
- •Pancakes? Top with nut butter or Greek yogurt instead of syrup.
- •Chicken nuggets? Serve with guacamole or hummus for extra fat.
🍌 Smoothie hack:
“I hide spinach in fruit smoothies—my kid drinks it without a fuss!”
4. Keep Mealtimes Fun & Low-Pressure
🚫 Avoid forcing or bribing—it can backfire! Instead:
- •Let them help cook (washing veggies, stirring).
- •Use fun plates, colorful utensils, or food shapes (e.g., star-shaped sandwiches).
- •Offer choices: “Do you want apples with peanut butter or yogurt with granola?”
🧩 Pro tip:
“It can take 10+ tries before a picky eater accepts a new food—stay patient!”
5. When to Seek Professional Help
If your child is falling behind on growth charts or has extreme food aversions:
- •Ask your pediatrician about high-calorie supplements (like PediaSure).
- •Consult a pediatric dietitian for a personalized plan.
Quick Calorie-Boosting Cheat Sheet
| Food | How to Use It |
|---|---|
| Nut butters | Spread on toast, mix into oatmeal |
| Avocado | Blend into smoothies, mash on toast |
| Cheese | Melt into eggs, pasta, or soups |
| Whole milk | Use in cereal, smoothies, or hot cocoa |
| Olive oil | Drizzle on pasta, veggies, or bread |
Final Thoughts
Helping a picky eater gain weight doesn’t mean junk food—it’s about sneaking in nutrients while keeping meals enjoyable. With patience, creativity, and consistency, your child can grow stronger without mealtime stress.
