Sometimes kids are highly active, always on the move and seem to burn off every meal faster than you can plate it. For children with a high metabolism, gaining weight can be a challenge, even with regular meals and snacks. But gaining weight doesn’t mean eating junk food or processed snacks. The key is to offer nutritious, calorie-dense options that support growth, strength and energy.
Children with a high metabolism require food that fuels their active days and helps their bodies store sufficient energy to grow properly. Meals rich in good fats, complex carbohydrates, and protein can do just that. It’s not about significant portions but wise choices, ones that pack more nutrition in every bite without overwhelming their little tummies.
Think nut butters, full-fat dairy, ghee and sweet potato that combine fruits with healthy fats. These types of food add healthy calories while supporting brain development, bone strength and immunity. Regular meals, balanced snacks and a little creativity in the kitchen go a long way in helping your child thrive.
When your child has a high metabolism, they may eat well and still look lean or underweight. The solution isn’t to feed more junk but to choose smarter, energy-dense foods that support healthy weight gain without compromising nutrition. Here are 9 foods that help your child gain weight naturally and make meals fun and nutritious.
As per a study published in J Food Sci Technol. 2015, nut butters are calorie-dense and full of healthy monounsaturated fats, protein, and essential vitamins. Adding just a spoonful to toast, roti, smoothies, or fruit slices can turn a basic snack into a power-packed one. They are also rich in vitamin E, magnesium, and iron, nutrients essential for brain development and immunity.
According to FSSAI, full-fat milk, paneer, cheese, and curd are a great combination of calories, calcium, and protein. These dairy products help build strong bones and teeth and overall growth. Paneer bhurji, cheese sandwiches, or a glass of milk with dry fruits are excellent additions to daily meals. For kids with lactose intolerance, parents can opt for tofu and plant-based milk that are enriched with calories, calcium, and protein.
Bananas are naturally high in calories, natural sugars, and carbohydrates that provide quick and sustained energy. Their soft texture and sweet taste make them a favorite among kids. As per the research done by SGFI, bananas are rich in potassium and vitamin B6, and they also help in digestion and muscle function. Serve them sliced with nut butter, blended in milkshakes or mashed with ghee for a tasty energy booster.
As per a study published in Cholesterol. 2018, eggs are a powerhouse of nutrition, with complete proteins, healthy fats and vitamins B12, D and choline. They support muscle growth, brain development and sustained energy levels. Versatile and quick to cook, eggs can be had boiled, scrambled, in sandwiches or even in curries. Having eggs in breakfast or as an after-school snack can make a big difference in your child’s weight and overall health.
Ghee and homemade butter are rich in saturated fat and calories, perfect for kids with high metabolism. Adding a spoonful of ghee to dal, khichdi or chapatis enhances flavour and gives lasting energy. Studies conducted by, J Ayurveda Integr Med. 2024, suggests that ghee also aids digestion and helps in absorption of fat soluble vitamins like A, D, E and K.
Almonds, walnuts, dates, raisins, and seeds like flax or chia are nutrient-dense, with healthy fats, fibre, protein, and natural sugars. Research published in Nutr J. 2016, states that dry fruits and seeds help in muscle building, brain function, and immunity. Serve them as trail mixes, energy laddoos, or add them to porridges and halwas. Perfect for mid-morning or evening snacks and filling nutritional gaps naturally.
According to a study published in Antioxidants (Basel). 2022, sweet potatoes are rich in complex carbohydrates, beta-carotene and vitamin C. They release energy slowly and keep your child full and energized for longer. Their sweet taste and soft texture make them easy to include in meals. Roast, mash or use them in tikkis, curries or even dosa fillings to give a tasty and nutritious boost to your child’s plate.
Gaining weight in a healthy and balanced way is just as important as maintaining it. For kids with high metabolism, including nutrient-dense, calorie-rich foods can support steady growth without compromising on quality. From ghee-roasted makhanas to stuffed parathas and nuts, these familiar Indian foods are easy to prepare and enjoyable to eat. The key is consistency—adding small portions across the day, combining good fats with protein and carbs, and keeping meals exciting for kids.