For parents and caregivers, dealing with picky eaters can be a daily challenge. If your child or loved one isn’t eating enough to meet their energy needs, finding ways to add calories without making meals seem overwhelming is key. Here are some simple tips to help:
1. Add Healthy Fats
Healthy fats are a great way to boost Calorie Foods content without adding much bulk to meals.
- Butter and Oils: Stir some butter or olive oil into cooked pasta, rice, or mashed potatoes. Drizzle oil over roasted vegetables.
- Nut Butters: Spread peanut or almond butter on toast, pancakes, or apple slices. Add a spoonful to smoothies for a creamy texture.
- Avocados: Mash avocado into sandwiches, spread on toast, or blend into smoothies.
2. Use Full-Fat Dairy
Switching to full-fat versions of dairy products can quickly increase calories.
- Use whole milk instead of skim in cereal, cooking, or smoothies.
- Add cheese to scrambled eggs, soups, or vegetables.
- Incorporate Greek yogurt into dips, desserts, or dressings.
3. Sneak in Extra Protein
Protein-rich foods often come with healthy fats and calories.
- Blend a spoonful of protein powder into oatmeal or shakes.
- Add cooked eggs to fried rice or salads.
- Use ground nuts or seeds as a topping for yogurt, cereal, or casseroles.
4. Make Every Bite Count
Instead of focusing on large portions, make small portions more calorie-dense.
- Enrich Soups and Stews: Stir in cream, grated cheese, or a dollop of sour cream.
- Upgrade Snacks: Offer trail mix with nuts, seeds, and dried fruits. Opt for granola bars with added nuts and chocolate chips.
- Fortify Staples: Add powdered milk to regular milk, oatmeal, or baked goods for an extra calorie boost.
5. Choose Calorie-Dense Foods
Some foods pack more calories into smaller servings, which is ideal for picky eaters.
- Dried fruits like raisins, apricots, or dates are sweet and energy-rich.
- Bananas, mangoes, and other dense fruits are great for snacks or smoothies.
- Opt for whole-grain bread and pasta for added fiber and calories.
6. Make It Fun and Inviting
Presentation can make a big difference when dealing with picky eaters.
- Use cookie cutters to shape sandwiches, fruits, or pancakes.
- Create colorful plates with a mix of fruits, veggies, and dips.
- Involve them in meal prep to make them more excited about eating.
7. Keep Mealtime Stress-Free
Forcing a picky eater to eat more can backfire. Instead, make mealtime enjoyable:
- Offer choices to give them a sense of control.
- Keep portions small to avoid overwhelming them.
- Be patient and celebrate small victories.
With these easy strategies, you can ensure your picky eater gets the calories they need without battles at the table. It’s all about making small, thoughtful adjustments to their favorite meals and snacks.