Dear Lesley: she isn't gaining weight

First, I want to say that is a pretty impressive list of foods you gathered there.

Second, is there a particular reason your daughter is not gaining weight that you know? Is she very active? Is she burning more calories than she is consuming? Is she restricting calories or certain foods on purpose? Is she eating relatively well but just can’t seem to keep the weight on? Discuss your daughter’s weight with her primary care doctor to make sure she is not experiencing unexplained weight loss requiring medical intervention.

If your daughter is not gaining weight due to not getting enough calories or not eating foods that meet her nutritional needs, the tips below may be helpful.

Try increasing the amount of full fat food options she’s given. The foods that I am suggesting are often avoided by individuals who eat primarily a low-fat diet and by individuals who view these foods as unhealthy and fattening. I want to point out that these foods do have more fat but that is not necessarily negative. If your daughter is active, eating a balanced diet with quality fats, proteins, and carbohydrates will be more sustaining for her energy needs. It seems that your young daughter does not need to maintain a low-fat diet. Instead, it looks as if she would benefit from eating more full fat options but not exceeding the recommended serving suggestions. Spreading out her fat and protein consumption throughout the day with each meal and snack could be more effective at sustaining weight gain and creating balance.

Quality fat and protein foods to consider incorporating:

• Full fat dairy (milk, yogurt, and cheese). Including organic full fat dairy products can help with getting more fat and protein into her diet.
  • Use layering techniques when cooking and meal planning by putting a fat and protein into a food she already likes. If she likes pancakes, try a cottage cheese or ricotta pancake recipe.
• Consider using organic coconut milk in smoothies and in oatmeal. Cook with organic coconut oil.
• Nuts and seeds. She is tired of nut butters, but has she tried eating nuts and seeds directly? She can eat a handful of raw cashews, sunflower seeds, peanuts, or pecans and receive the healthy fats and proteins without the flavor of nut butter that she has grown tired of.

Some foods and tips to balance out/beef up her lunchbox include:

• Purchase small avocados, cut them in half in the morning right before school, squeeze fresh lemon/lime on top, sprinkle with sea salt, and store in an airtight container. This is a quality fat. She can add it when she builds sandwiches, tacos, and wraps for lunch.
• If she packs leftovers such as a baked potato, broccoli, or green beans, put a serving of butter on top. If she packs a slice of whole grain bread, spread some butter on the top.
• Mayo can be used to make salad dressing or simply spread on a sandwich or wrap. Use mayo the same way you would use hummus or tahini. Alternating flavors will help her not grow tired of eating a particular food. Variety is key.
• Purchase canned tuna in water, strain, mix with mayo or avocado, and sprinkle with salt and pepper. She can pair the tuna with a whole grain item.
• Pumpkin seeds and walnuts. If she likes them, a serving of either of those would be a great addition to her lunchbox.
• Quinoa can enhance soups or salads by adding a healthy serving of fat and protein. I’ll advise cooking it with a broth to give it more flavor. Quinoa holds up great in lunchboxes.
• Homemade trail mix and energy bites. Try making a simple trail mix with her with nuts and seeds she likes to get her involved in packing her lunch. Energy bites are made with multiple ingredients that provide quality fat and protein all rolled into one tasty, convenient bite. My base recipe is below. You can add dark chocolate pieces, dried fruit, and your preferred nut butter. If I make just the base recipe with no additional items, I’ll serve the bites with cream cheese (layering 😉). 
• Store boiled eggs, mayo, cream cheese, etc. in a small serving container. Prepare and store these items the night before to make sure it is nice and chilled. Place these items closest to the ice pack.

Energy Bites

• ½ cup organic rolled oats
• ½ cup raw walnuts
• ¼ cup of tahini
• 2 dates, chopped
• 2 tablespoons of chia seeds
• 2 tablespoons of organic nut butter
• ¼ teaspoon of sea salt

Pulse/blend until the oats are finely chopped, roll into balls, and place on parchment paper to harden in the fridge.

Avoid synthetic fats because even though she may experience weight gain, it would not be the healthiest way for her to gain weight nor maintain a healthy weight. Also, limit processed health food items such as protein supplements and protein bars. Do your best to make sure that she is getting fat and protein from quality food sources primarily. If she has a piece of fruit with an organic protein bar from time to time, that may be okay, but you do not want her to rely on processed items serving as the main source to meet her dietary needs.

Hope this helps. Be encouraged.