Picky eating problems? Totally normal! Most of the time, these picky phases come with growing up, even if they sometimes lead to a little weight wobble. This guide is packed with practical tips and expert advice to turn mealtime into a win-win. 

End the Dinner Struggle: Get Your Guide Today!

Are your family dinners starting to feel more like chores than fun, happy moments together? It’s time to shake things up! Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s top childhood obesity experts, is here to help. With easy tips and helpful advice, this book makes dealing with picky eaters and creating meals everyone loves a whole lot simpler.

Wave goodbye to the stress of mealtimes and say hello to healthy, enjoyable dinners! Grab your copy of Healthy Parents, Healthy Kids today and start making family meals something to look forward to again.

7 Ways to Help Picky Eaters to Gain Weight

Getting your picky eater to gain weight can be a real adventure! It takes a sprinkle of creativity, a dash of patience, and a keen eye for nutrient-packed foods. Check out these seven awesome strategies to make healthy weight gain a breeze!

Offer Nutrient-Dense Snacks

Want to help your picky eater gain weight the healthy way? Start with nutrient-dense snacks that pack a punch! Think avocado slices—they're a superstar ingredient in poke bowl salads and loaded with healthy fats and calories that can really make a difference. 

Full-fat Greek yoghurt is another fantastic option! It's perfect for breakfast parfaits and brings probiotics for gut health and protein for those growing muscles. 

And let’s not forget homemade granola bars! Prepare a batch with oats, nuts, and honey for a tasty treat that’s also brimming with essential nutrients. These yummy snacks are just what your child needs to boost those calories while keeping them happy and healthy.

Boost Their Favourites

One sneaky way to help picky eaters pack on the pounds is by jazzing up the foods they already love—without changing the taste they adore! For example, sprinkle some cheese on scrambled eggs or veggies for a calorie kick. You can also swirl a tablespoon of nut butter into smoothies or oatmeal for a yummy boost of flavour and healthy fats. These little tweaks can supercharge their meals while keeping them totally appealing.

Small, Frequent Meals

Encouraging your picky eater to enjoy smaller, more frequent meals can be a fun way to help them boost their calorie intake without feeling overwhelmed. Plus, it’s great for digestion and keeps their energy levels steady all day long. Think of tasty snacks like a handful of nuts, fruit with cheese, or a mini sandwich. This way, even if they’re not super hungry during regular mealtimes, they’ll still be getting all the good stuff they need throughout the day!

Involve Them in Food Prep

When kids get to pick and help make their food, they feel more in control and are way more likely to dig in. Studies show that kids who pitch in tend to be happier and make healthier choices. Simple tasks like washing veggies, stirring the pot, or assembling their own dish give them a sense of ownership. This hands-on approach makes food more exciting and turns mealtime into a fun, educational experience, making them more open to trying new foods.

Create a Chill Vibe

The atmosphere at the dinner table can really impact how much your picky eater eats. Creating a calm, pressure-free environment can make mealtime way more enjoyable! A positive setting encourages natural eating habits and helps cut down on those mealtime battles. Consider soft background music, pretty food presentations, and sharing meals with family to make dining feel relaxed and inviting.

Sneak in New Foods Gradually

When it comes to introducing new foods, take it slow. Start by adding small amounts of new, high-calorie food to meals they already love. For example, mix in a new cheese with their favourite pasta or toss a different fruit into a smoothie they can’t resist. This gentle approach helps them get used to new flavours and textures, which can then make them feel more comfortable and increase the chances they’ll accept it.

Talk to a Dietitian

Need a little extra help? Consulting a dietitian can be a game-changer for picky eaters trying to gain weight. They can review your child's eating habits and recommend ways to ensure they get a balanced mix of nutrients to meet their weight gain goals—all while keeping their tastes in mind. This expert advice is key to creating a practical, sustainable meal plan that suits your child's needs and respects their food preferences.

For more expert tips, check out Resources at Feeding Fussy Kids!

High-Calorie Foods That Help to Gain Weight

If you're looking to help picky eaters gain weight, high-calorie foods are the secret weapon, especially when they’re not munching on large portions! Here are 10 tasty, nutrient-rich options to sprinkle into their meals:

1. Avocado: These creamy gems are loaded with healthy fats and calories. Toss them into salads, spread them on toast, or just enjoy them straight up.
2. Quinoa: This protein-packed grain is super versatile and makes a perfect calorie-dense swap for rice.
3. Nuts and Seeds: Grab a handful of almonds, walnuts, or sunflower seeds for a quick calorie boost. 
4. Cheese: Full-fat cheeses are a delicious way to pack in calories. Grate it, slice it, or melt it into your favourite dishes.
5. Dark Chocolate: This sweet treat is high in calories and packed with antioxidants. Who said gaining weight can't be delicious?
6. Whole Eggs: These little powerhouses are full of good fats and protein—perfect for breakfast or thrown into any meal for an extra punch.
7. Full-Fat Yoghurt: This creamy snack is a great source of protein and fat. Enjoy it as a snack, dessert, or even in smoothies.
8. Dried Fruit: Packed with concentrated calories, dried fruit is an easy snack that’s perfect for picky eaters who want something sweet.
9. Olive Oil: Drizzle some olive oil on salads or into dishes to give the calorie content a tasty boost.
10. Coconut Milk: Use this creamy, calorie-dense liquid in cooking or baking for an extra boost of flavour and calories.

Things to Avoid While Helping Your Picky Eater to Gain Weight

When you're on a mission to up those calories, there are some things you definitely want to avoid to keep the weight gain healthy and sustainable.

Don’t Force Feed

No one likes being pressured, especially when it comes to food. Forcing picky eaters to eat can crank up their anxiety and create negative vibes around mealtime. Instead, encourage a relaxed eating atmosphere where they feel supported and respected.

Avoid Empty Calories

When boosting calorie intake, aim for foods that are both calorie-rich and packed with nutrients. Skip the sugary snacks and sodas that just fill them up without doing any good. Every bite should count towards their health and growth. 

For a deeper dive into nutritious foods that support growth, check out our Education section.

Steer Clear of Negative Mealtime Conversations

Make mealtime a stress-free zone! Focus on fun and family rather than eating habits or weight talk. Keep conversations light-hearted and positive to create a happy eating experience.

Do Not Rush the Eating Process

Let your picky eaters take their time with meals. Allowing them to eat at their own pace can lead to more food consumed over time. This approach respects their natural eating rhythm and can turn mealtime into a much more enjoyable experience

Should You Consider Nutritional Supplements?

Nutritional supplements can be a fantastic way to make sure your picky eater gets all the nutrients they need, especially when their diet is a bit lacking. But remember, they’re meant to complement a balanced diet—not replace it! These little helpers can be great for filling in the gaps for specific nutrients that might be tricky to get enough of from food alone, like Vitamin D, iron, and omega-3 fatty acids.

Before you jump in, it’s smart to chat with a healthcare provider to tailor the supplement game plan to your child’s unique needs. They’ll help ensure that everything fits with your picky eater’s overall dietary requirements and health goals. This helps keep meals fun and varied while supporting their health with safe and effective supplements.

Final Thoughts

Helping picky eaters gain weight can feel like a balancing act, but with the right mix of strategy and patience, it’s totally doable. Focus on those nutrient-packed foods, jazz up their favourite dishes, and create a fun mealtime vibe. You’ll be promoting healthier eating habits without all the stress!  

In addition, the journey to better nutrition and weight gain should be a gradual and pressure-free adventure. Chatting with a nutrition professional can give you personalised tips to tackle any unique challenges that pop up along the way.  

With these expert-backed strategies in your toolkit, you can build a nurturing environment that not only helps your picky eater gain weight but also encourages a lifelong, happy relationship with food!

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Meet Dr Nick Fuller

My Story

As a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.

But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.