Easy Ways to Help Your Child Eat More Nutrients

Some children are just naturally smaller than others, and that’s completely normal. If your child is growing steadily and has plenty of energy, they’re likely doing just fine.

It’s possible your child’s doctor might recommend a high-calorie diet. Below is a list of easy add-ins that boost calories without a lot of extra cooking.

Simple Ways to Increase Calories

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 or soups.

Peanut butter
- Spread on toast, crackers, or fruit.
- Blend peanut butter into milkshakes or smoothies.

Powdered milk (WIC approved)
- Mix into pudding, soup, casseroles, ground meats, and mashed potatoes.
- Add 2-4 tablespoons of powdered milk to 1 cup of whole milk.

Instant breakfast mix
- Add to milk or smoothie.

Dried fruits and nuts*
- Eat as snacks.
- Mix into cereals.
- Sprinkle on top of yogurt, or use as an ice cream topping.

*Choking hazards for children under 4 years of age. Try offering ground, chopped, or shredded.

Granola
- Mix into cookie, muffin, and pancake batter.
- Add on top of yogurt and cereal.

Avocado or guacamole
- Add to sandwiches, salads, and smoothies.
- Mix with cream cheese or sour cream for a vegetable dip.

Butter and oils
- Add to oatmeal, toast, noodles, rice, and cooked vegetables.
- Spread on bread before peanut butter.
- Use to sauté vegetables in.

Breading
- Coat meats or tofu before cooking to add calories and crunch.

The ideas below can help. Start with foods your child already likes and go from there.

Whole-fat yogurt:
Serve with berries, or blend it into a smoothie with fruit and spinach.

Scrambled eggs made with butter and cheese:
Add veggies or meat for extra nutrition, serve with fruit on the side.

Cheese stick and avocado wrapped in lunch meat:
This snack is easy to grab and full of healthy fats.

Chicken and cheese quesadilla on a whole-grain tortilla:
Serve with sliced bell peppers and guacamole for dipping.

Peanut butter spread:
Most kids love this condiment on apples, bananas, celery, or crackers.

Tuna noodle casserole with vegetables:
Try adding peas, mushrooms, or zucchini.

Raw vegetables:
Dip them in hummus for added protein.

Stir fry with brown rice, mixed vegetables, and eggs:
Add meat if you like.

Cottage cheese:
Serve with a side of fruit.

Red beans and brown rice:
Mix in cauliflower rice to add a vegetable.

Nutritional supplements are for children with medical conditions — they’re not needed for most kids. Drinking too much of a nutritional supplement may make your child lose interest in real food.

Talk to your child’s doctor if you’re concerned about their weight.