If your child does not gain weight at the expected rate for their age, they may need to increase caloric intake by choosing higher-energy foods or by replacing current choices with ones that have a higher energy (calorie) content. Energy boosting means increasing calories in foods to support weight gain and energy levels.
Remember: in this handout, energy = calories.
How to increase calories
Your child should eat three meals and up to three snacks per day.
When choosing drinks between meals, pick high-energy options such as smoothies or milkshakes. Keep in mind they may reduce appetite if taken too close to a meal.
Add extra calories
Add a variety of fats to foods such as vegetables, soups and sandwiches. These are some examples of fats to add:
- Olive or avocado oils
- Mayonnaise
- Butter
- Cream (10% to 35%)
- Cheese
- Spreads
High-energy food options (by food group)
Meat and alternatives (protein foods)
- Eggs (e.g., scrambled or omelet made with butter or oil)
- Chicken thighs, dark-meat turkey
- Beef, lamb, pork
- Fatty fish: salmon, tuna, sardines
- Tofu or tempeh (best sautéed in oil)
- Beans and lentils (add olive oil, cheese or sour cream)
- Nuts and nut butters (peanut, almond, sunflower seed butter)
- Seeds (pumpkin, sunflower, chia, hemp)
- Hummus (pair with pita, crackers or veggies)
Milk and dairy (or fortified alternatives)
- Whole milk (3.25%) or higher-fat milk options
- Higher-fat yogurt (e.g., 5% to 10% Greek-style)
- Cheese (as a snack or add to sandwiches, eggs, pasta, soups)
- Full-fat cottage cheese
- Cream (10% or 35%) (add to cereal, oatmeal, soups, mashed potatoes)
- Ice cream (as a dessert or blended into shakes)
- Milk powder (add to milk, oatmeal, soups, yogurt for an easy calorie boost)
Grains and starches
- Bagels, naan, tortillas, pita (add butter, oil, mayo, cheese, nut butter)
- Granola or muesli (add to yogurt, milk or cream)
- Oatmeal made with whole milk or cream (add nut butter or seeds)
- Pasta, rice, quinoa (add butter, olive oil, pesto, cheese or cream sauce)
- Muffins, banana bread, pancakes/waffles (add butter, syrup, nut butter)
- Crackers/pretzels with dips (hummus, cheese spreads)
Fruits (higher-energy picks)
- Bananas
- Mango
- Grapes or cherries
- Avocado (very high-energy)
- Coconut (fresh, shredded, or coconut milk in smoothies)
- Dried fruit: raisins, dates, apricots, cranberries
Vegetables
- Higher-energy veggies: potatoes, sweet potatoes, corn, peas
- Roasted vegetables with olive oil or avocado oil
Boost calories in vegetables with these add-ons:
- Add butter, cheese, sour cream, creamy dips, or cream sauces
- Choose cream-based soups and add extra cream or cheese
Fats and extras (highest-energy add-ons)
- Oils: olive oil, avocado oil, canola oil
- Butter or margarine
- Nut and seed butters
- Avocado
- Mayonnaise
- Pesto
- Tahini
- Coconut milk
- Creamy salad dressings and dips
Quick high-energy meal and snack ideas
- Toast or bagel with peanut butter and banana
- Greek yogurt (high fat) with granola and honey
- Trail mix: nuts, seeds, dried fruit, chocolate chips
- Smoothie: whole milk, yogurt, nut butter, banana (add avocado for extra calories)
- Egg sandwich with cheese and mayonnaise
- Pasta or rice with pesto/olive oil and cheese
- Hummus with pita and olive oil drizzle
- Oatmeal made with whole milk, nut butter and berries