#asktheexpert
weight gain required of my daughter

Question

#asktheexpert 
weight gain required of my daughter

Accepted Answer

At 5 years and 2 months old, the average weight for a girl is typically between 16 to 22 kg, though this range can vary based on genetics, height, and overall health. If you feel that your daughter needs to gain weight, it’s important to focus on a balanced diet that provides essential nutrients, rather than just high-calorie foods.

Healthy Ways to Help Your Daughter Gain Weight:

1. Include Nutrient-Dense Foods:

Healthy fats: Incorporate foods like ghee, butter, cheese, nuts, seeds, and avocado to add calories.

Protein-rich foods: Give her foods like eggs, chicken, fish, paneer, lentils, and yogurt to support growth and development.

Whole grains: Include whole wheat bread, oats, quinoa, and brown rice to provide complex carbohydrates and energy.

2. Frequent, Smaller Meals:

Offer 5-6 small meals a day, as young children often get full quickly. Include calorie-dense snacks like peanut butter on toast, fruit smoothies, or cheese with crackers.

3. Milk and Dairy Products:

Encourage full-fat milk, yogurt, and cheese as part of her meals. Milkshakes or smoothies made with milk, fruit, and nuts are also good calorie boosters.

4. Add Extra Calories to Meals:

You can mix a little extra ghee or butter into her dals, curries, or khichdi to add healthy calories without significantly increasing the food volume.

Add powdered nuts (like almonds or walnuts) into her porridge or milk.

5. High-Calorie Snacks:

Offer nutritious snacks like dry fruits (raisins, dates), energy bars, bananas, boiled eggs, and homemade laddoos made with whole grains and nuts.

6. Increase Protein Intake:

Include foods like tofu, paneer, pulses, and meats if non-vegetarian. Protein helps in building muscle mass and overall growth.

7. Hydration:

Ensure she drinks plenty of fluids, but avoid filling her up with low-calorie drinks like juices or water right before meals. Focus on milk-based drinks and smoothies.

Sample Day Meal Plan:

Breakfast: Oatmeal made with milk, topped with fruits, nuts, and honey.

Mid-morning snack: A boiled egg and a banana or fruit smoothie with yogurt and nuts.

Lunch: Rice with dal, a vegetable curry with ghee, and paneer or chicken.

Evening snack: Cheese toast or a small handful of nuts and dried fruits.

Dinner: Chapati with vegetable curry, yogurt, and a small amount of ghee.

Monitor Progress:

It’s important to track her growth over time, not just focus on weight. Make sure her energy levels are good, she’s active, and meeting her developmental milestones.

When to Consult a Doctor:

If your child is struggling to gain weight despite a healthy diet, or if you have concerns about her growth or nutritional status, it’s a good idea to consult with a pediatrician. They may recommend nutritional supplements or investigate for any underlying medical issues like malabsorption or other health concerns.

By providing a balanced, calorie-rich diet and ensuring she's active, you can help her achieve a healthy weight gain in a natural way.

#asktheexpert weight gain required of my daughter