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Boosting Calories in your Kids’ Meals

Some kids need a bigger bang per bite when enjoying meals, so below are a few ways you can increase the caloric content of some typically-served foods. It should be noted that all toddlers and young kids need good sources of fat to support brain and overall growth and development. 

Boosting Calories in your Kids’ Meals

Written by: Jessica Diamond, MPH, RDN

Some kids need a bigger bang per bite when enjoying meals, so below are a few ways you can increase the caloric content of some typically-served foods. It should be noted that all toddlers and young kids need good sources of fat to support brain and overall growth and development. 

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Add nuts and seeds: These can be added to so many foods – inside oatmeal, layered on toast, added to smoothies and oat balls, etc. Try:

Use healthy oils: Look for opportunities to add oil to foods whether you are marinating, baking, sauteing, or drizzling it on top of your child’s favorite foods. Try:

Offer whole-fat dairy and dairy alternatives on their own, in smoothies, or as a base layer. Try:

  • Whole milk (check out our Guide to Milk)
  • Whole-fat yogurt (shop our favorite yogurts here)
  • Butter
  • Ghee 
  • Cheese & cream cheese
  • Coconut or almond yogurt (shop our favorite yogurts here)
  • Olive oil or coconut oil-based butter alternative 
  • Coconut milk
  • Non-dairy cream cheese spread

Offer higher-calorie fruits and vegetables on their own or in smoothies. Try:

Serve dips with your kid’s favorite foods. Try:

Offer high-protein items:

  • Eggs (like in this Avocado Egg Salad)
  • High fat parts of pork and chicken such as legs. 
  • Beef
  • Salmon
  • Tofu
  • Lentils
  • Beans

Need some recipe ideas? Here are some of our favorite calorie-packed recipes:

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