From the day my daughter was born (at 4.5 pounds), to the day she turned one year (12 pounds 13 ounces), she remained petite…and by definition “underweight”.  The growth charts never let me forget how small she was, or that 99.9% of children her age were bigger than her.

It was tough not to let her growth define my success as her mom.

If my daughter Sienna was growing well, I was succeeding.  If she wasn’t gaining weight, I felt like I was failing.

As a big-time foodie myself (I’m Italian!), I couldn’t comprehend how MY little girl wanted nothing to do with food or the dinner table. My underweight daughter was also an “extremely picky eater“.  Needless to say, stress levels were sky high.

We were well supported, but I lacked confidence as our pediatrician and specialists urged us to focus on high calorie foods for our daughter who ate so poorly.  I cringed when I heard them recommend “milkshakes, french toast, and mayonnaise” as part of their dietary protocol.

I knew high calorie foods were important for my child’s growth.  But why wasn’t the focus on foods that offer both quantity and quality of calories?

Growing well is one thing.  

Thriving well is another.

As a Certified Holistic Nutritionist I had my own tricks up my sleeve…

High calorie foods for kids should also be high in nutrition.

Even if my little one was ONLY eating a measly mouthful, I knew it could be packed with calories.  More importantly, nutrition.

Out of curiosity, I googled “high calorie foods for underweight babies and kids”.   The foods listed:

• Waffles
• Cookies
• Ice cream
• Whipping cream
• Crackers
• Cream cheese

Umm, something seems to be missing here…

NUTRITION!

After multiple failed Google searches, I compiled a list of all the fabulous foods that nourished my daughter over the past 3 years.   Below I’ve included a list of 20 high-calorie and nutrient-dense foods (ideal for smaller children…and great for all children).

20 High Calorie Foods for Kids (also nutrient-dense)

Food	Calories	Nutrition Punch	Tips
Pumpkin Seeds, Pumpkin Seed Butter	Seeds – 180 calories per ¼ cup Butter – 160 calories per 2 tbsp.	Healthy fats, zinc, phosphorus, copper, magnesium, protein, iron	Replace peanut butter with pumpkin seed butter on toast, crackers, in baking, etc.
Chia seeds	80 calories per 1 tbsp.	Calcium, protein, omega-3, fiber, antioxidants, potassium, phosphorus, skin health, digestion, heart health, bone + teeth	Chia seed pudding
Tahini	90 calories per 1 tbsp.	Copper, manganese, calcium, phosphorus, magnesium, iron, selenium, dietary fiber	Hummus, dressing, cookies
Hemp seeds	55 calories per 1 tbsp.	Protein, healthy fats, manganese, iron, thiamine, phosphorus, magnesium, digestion, heart health	Soups, salads, smoothies, dips
Coconut oil	117 calories per 1 tbsp.	Healthy fats, caprylic acid, lauric acid	Use for cooking at high temperatures. Coconut milk is also great.
Olive oil	119 calories per 1 tbsp	Healthy fats, vitamin E, heart health, anti-inflammatory, digestion, anti-cancer, cognitive function
Ghee	120 calories per 1 tbsp	Vitamin A, E, K2, CLA, digestive support, immune support, anti-inflammatory, anti-cancer	May be suitable with dairy intolerance – milk protein (casein) is mostly removed.
Kefir	160 calories per 1 cup	Protein, probiotics, calcium, antibacterial properties, bone health, digestive health	Smoothies, cooking, ranch dressing
Organic egg yolk	55 calories per 1 large	Calcium, iron, zinc, phosphorus, thiamine, vitamin B6, folate, vitamin B12, pantothenic acid, vitamins A, D, E and K, EFAs	Note:  The yolk contains most of the egg’s nutrition.  Soft boil to retain nutrients (and for ease of eating).
Salmon	158 calories per 4 oz.	Vitamin B12, B3, B6, D, selenium, omega-3 fatty acids, phosphorus, protein, iodine, heart health, anti-inflammatory
Chicken liver	146 calories per 3 oz.	Protein, iron, potassium, phosphorus, vitamin A, folate	Liver Pate
Turkey	167 calories per 4 oz.	B vitamins, protein, zinc, phosphorus, choline, selenium	Meatballs, meatloaf, nuggets, burgers
Grass-Fed Beef	158 calories per 3 oz.	Vitamin B12, B6, B2, protein, niacin, selenium, zinc, and phosphorus. Choline, pantothenic acid, iron, potassium	Note: Contains more antioxidants, omega-3’s, CLA, trace minerals, and vitamins vs. conventional meat
Lentils	58 calories per ¼ cup	Molybdenum, folate, fiber, copper, protein, phosphorus, iron, magnesium, heart health, antioxidant	Soups, lentil burgers
Sweet potato	180 calories per 1 medium	Vitamin A, vitamin C, B vitamins, potassium, fiber, promotes blood sugar balance, anti-inflammatory + antioxidant protection	Pancakes, cookies
Avocados	60 calories per ¼ cup cubed	Healthy fats, dietary fiber, vitamin K, folate, vitamin B6, potassium, vitamin E, vitamin C	Avocado pudding, guacamole, cookies
Blueberries	84 calories per 1 cup	Vitamin K, manganese, vitamin C, fiber, carotenoids, antioxidant, heart health, cognitive benefits, blood sugar balance
Goji berries	91 calories in 1 oz.	Protein, over 20 trace minerals, including zinc, iron, phosphorus and vitamin B2. Anti-cancer
Dates	70 calories per 1 date	Energy, eye health, fiber, skin health, promotes healthy nervous system, B vitamins, potassium, manganese, iron, copper, magnesium	Add to nut milks, smoothies
Nutritional yeast	30 calories per 1 tbsp.	Protein, iron, magnesium, zinc, B vitamins, fiber	In “cheese” sauce for pasta

Get the extended list with 60+ high calorie foods for kids here.

Instead of overwhelming you with a long list in this post, I created this instant and free download.

 

So life is very different now.

I’m no longer the mom who panics over my little girl’s growth chart.  Nor do I dread trying to get food into her.  It took patience, the right foods (see above), and more importantly the right mealtime approach to transform her eating and our family’s happiness.

If you have a little one at home and worry about their weight and/or nutrition, you’re not alone!

Let me leave you with these words of advice (coming from a Certified Nutritionist & a mom who totally gets it):

• Make mealtimes enjoyable (for them and for you too!)
• Implement daytime & mealtime strategies to encourage better eating and improve appetite
• Offer high-calorie AND nutrient-dense foods at every meal and snack

Most importantly, if your little one is healthy and developing well, they likely have the bodies that are right for them.

So, don’t let a percentile define you or them.

________

When nutrition isn’t the most important

As a Picky Eating Expert, I’d be remiss not to mention this:

When it comes to feeding our little ones, it isn’t just about nutrition.  “Picky eaters” have limited variety so it’s more important that there’s always something they can eat.  Nutritious or not.  As we help them find enjoyment at mealtimes, they become interested in eating new and nutritious food.

Once we have happy eaters, healthy eaters will follow.

When we’re dealing with underweight children, our approach is even more crucial.  Research demonstrates that “babies who are born small have a tendency to become overweight and obese later in life“.   This risk factor is top of mind for me, which is why I try hard not to say:

‘One more bite’ or ‘Finish your dinner if you’d like dessert’  

Well, these innocent words can teach kids to eat more than they actually need.  Today and down the road.  This is why I’m committed to showing moms how to create healthy eaters – the right way.  Giving our kids control of what and how much they eat, no matter their size.   And offering health and growth-promoting foods at every meal and snack.