Helping a picky eater gain weight can feel like a real challenge. Whether it’s a child, teen, or even an adult, picky eaters often avoid many foods—especially the ones that can help them gain healthy weight. But don’t worry—there are simple and smart ways to make weight gain easier without turning mealtime into a battle. Some approaches, like intervalweightloss, focus on steady and healthy progress, which can be especially helpful for picky eaters who need a gentle, structured plan.
Here are some easy tips to help picky eaters gain weight in a healthy and stress-free way.
1. Offer High-Calorie, Nutrient-Rich Foods
Instead of asking them to eat more food, focus on adding more calories to what they already eat. Choose foods that are both high in calories and packed with nutrients. Some great options include:
- Nut butters (like peanut or almond butter)
- Cheese and full-fat yogurt
- Avocados
- Eggs
- Olive oil or butter (drizzle on veggies or pasta)
- Whole milk or milkshakes
Even small portions of these foods can help add calories without overwhelming them.
2. Let Them Eat Often
Instead of sticking to three big meals a day, offer 5–6 smaller meals or snacks. Picky eaters usually eat better when they don’t feel full or pressured. Give them something every 2–3 hours—like fruit with peanut butter, crackers with cheese, or a smoothie.
3. Make Smoothies and Shakes
Smoothies are a great way to pack in calories and nutrients, especially if your picky eater doesn’t like chewing much food. Try blending:
- Milk or plant-based milk
- Banana or berries
- Peanut butter or almond butter
- Greek yogurt or protein powder
- A little honey for sweetness
These drinks are easy to enjoy and can be had between meals or even as a dessert.
4. Add Extras to Their Favorite Foods
Take the foods they already like and give them a boost. For example:
- Add shredded cheese to pasta or rice
- Mix butter or oil into mashed potatoes
- Put nut butter on toast, pancakes, or waffles
- Add powdered milk to soups, oatmeal, or sauces
These small changes can make a big difference in calorie intake.
5. Let Them Help in the Kitchen
When picky eaters help prepare food, they’re often more willing to try it. Let them pick ingredients, stir the bowl, or set the table. It gives them some control and makes food fun instead of stressful.
6. Stick to a Routine
Offer meals and snacks at the same times every day. A regular eating schedule helps picky eaters build a habit and feel more comfortable with food.
7. Don’t Force or Pressure Them
Pressuring a picky eater to eat more can backfire. Keep mealtimes calm and positive. Offer food without pushing too hard. If they say no, that’s okay—try again another time. Patience is key.
8. Be Patient and Stay Positive
Weight gain takes time, especially with picky eaters. Celebrate small wins, like trying a new food or finishing a snack. Praise effort, not just results.
Final Thoughts
Helping a picky eater gain weight doesn’t have to be a struggle. By offering high-calorie foods, serving small meals often, and making food fun and stress-free, you can support healthy weight gain in a gentle and loving way.
