As your child grows up, you might witness changes in their cognitive and physical development. For example, you might observe more physical movement from infancy to toddlerhood and the enhanced ability to solve complex tasks. To perform all these activities, there is a greater need for a more balanced diet and higher calories.
These calories ensure your child gets the energy needed to perform all the age-appropriate activities and stay energetic throughout the day. As per the Nutrition and Hydration Requirements In Children and Adults published in 2023, a child who is three years old would need at least 1000 to 1400 calories per day. The requirement would keep increasing as a child grows up and does more versatile types of tasks. Hence, it's important for parents to increase their child's calorie intake on time. However, one has to ensure that kids are given a higher amount of calories with healthy food.
Initially, a baby is dependent on breast milk for their nutritional intake. However, as the baby becomes six months old, solids are generally advised to be introduced. This is when a baby's journey towards eating high-calorie food officially starts. This can be the right time for your kid to start eating different types of mushy fruits and vegetables that are easier to digest and chew. As per Nutrition and Hydration Requirements In Children and Adults published in 2023, right from the time when your child starts participating in physical and mental activities, it's essential to give them high-calorie foods for sustained energy. These requirements keep changing as a child grows up. Calories may help in proper growth, development, and muscle recovery among kids.
While choosing high-calorie food options for your child, it's important to be extremely selective and choose healthy alternatives. Eating high amounts of calories shouldn't translate to weight gain and a higher risk of chronic diseases among kids. Hence, to avoid this, here are some healthy high-calorie food options for sustained energy.
As per the Journal of Food Science and Technology published in 2015, peanut butter is a great way of incorporating high calories into your child's diet in a healthy manner. Additionally, it is also a great source of protein and minerals such as potassium. A great aspect of peanut butter is that it is also extremely fulfilling, which means even a small quantity can go a long way. One of the easiest instant snacks to make with peanut butter is peanut butter toast. You can apply some peanut butter on a multigrain bread slice, and put pieces of banana to instantly satiate your child's hunger.
Milk is one of the most complete sources of nutrition for your child. It is rich in protein, fats, and carbohydrates, and is also a significant source of calories for your child. As per The Dairy Fat Paradox: Whole dairy products may be healthier than we thought, published in 2017, whole milk, even though high in fats, cannot be directly linked with a higher risk of any chronic health problems. Whole milk can be consumed as an instant source of energy and reduces the risk of obesity as compared to other foods in a similar calorie range.
As per nutrients, 100 gms of uncooked chicken breast can contain somewhere around 165 calories. Additionally, it is high in protein and healthy fats, which makes it an optimal choice for kids. Parents can combine chicken with some healthy vegetables on the side for a good dose of fiber and improve their kids’ digestion. Eating chicken regularly may also reduce the chances of malnutrition among kids and enhance their overall health.
As per antioxidants published in 2022, sweet potato is one of the most optimal options to include in your child's diet for increasing their calorie intake. They are rich in fiber, which means they're good for a child's digestion. Additionally, these are also a significant source of vitamins and minerals. If you want your child to gain a little bit of weight healthily, then sweet potato could just be the right option for you. The best aspect of sweet potatoes is that they can be simply boiled and sprinkled with a handful of spices for an instant snack.
As per Paneer: A Very Popular Milk Product in Indian Sub-continent, published in 2019, paneer is a type of cheese consumed in India rich in protein, carbohydrates, and vitamins. Although not extremely high in calories, it gives an optimal amount of energy to a child and can be combined with whole greens for a fulfilling meal. One can make different types of curries from paneer or use it as a stuffing to make sandwiches, parathas, and so much more.
Eating high-calorie food shouldn't come at the cost of compromising one's health. Parents can ensure their child remains healthy and active by making meaningful dietary choices. Taking these small steps can positively impact a child's overall health and help them develop better lifestyle habits.