I need some advice! How can I get more protein and fat into my daughter’s diet? She doesn’t care for meat except sausages or beans (boo!). I’m looking for lunchbox ideas. So far, I’ve got hummus, nuts, chickpeas, edamame, cheese, and yogurt. She is tired of nut butters. Eggs are okay but can be hard to keep cold enough because she has a late lunch. What am I missing? – Mommy’s Girl
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:
Some foods and tips to balance out/beef up her lunchbox include:
Energy Bites
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.
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