High Calorie Foods & Recipes
Navigating meals with picky eaters can pose quite a challenge. If you find yourself wondering if your child is eating enough or getting adequate calories, you’re not alone. In this post, we will go over 16 high calorie foods for kids and 5 simple ways to increase calories.
As someone with two picky toddlers, I understand just how frustrating it can be – especially when it feels like you did “all the things” to expose them to a variety of foods when they were babies.
These ideas could work for pregnant women who are struggling to eat enough, as well! Or anyone looking to increase caloric intake in a healthy way.
🌮When it comes to actual acceptance, ask yourself – what do I know my toddler will eat? From there, use this list of high calorie foods and ideas to think of where you can add in additional calories. This might increase the chance that they will actually eat it.
1. Avocado
Avocadoes are both calorically dense and nutrient dense– meaning they provide a lot of calories and nutrients in just a small serving size. One medium-sized avocado provides 240 calories, 22 grams of healthy fat, 10 grams of fiber, as well as high amounts of vitamin C and potassium.
✨Meal Ideas
Spread on a slice of bread and make a sandwich or grilled cheese.
Mix with plain Greek yogurt and spread it on sandwiches (avocado yogurt, above).
Add frozen avocado to smoothies, or homemade popsicles.
Make cheese quesadillas with avocado spread thinly across a tortilla.
Blend with cream cheese or sour cream for a dip with chips.
2. Nut Butters
Nut butters are high in both calories and protein. If your child is a fan, just giving them a spoonful of peanut butter mixed with yogurt can help increase calories. One tablespoon of peanut butter is 90 calories and 4g protein.
✨Meal Ideas
Peanut butter sandwiches.
Top oatmeal with 2 Tbsp. of nut butter.
Add to smoothies or shakes.
Mix with yogurt and sliced bananas
3. Olive Oil
Olive oil contains 120 calories in just one tablespoon. Think of ways you can use olive oil for additional calories on your child’s favorite foods.
These ideas can be substituted with butter as well.
Add a tablespoon to their macaroni and cheese.
Spread on the outside of each slice of bread when making grilled sandwiches.
Sauté veggies or meats in olive oil.
Add to rice, pasta or cream sauces.
4. Cheese
Cheese is a great source of calcium, and usually a favorite among even the pickiest kids. Cheese can be tossed into soups, or melted over pasta or vegetables.
‼️12 more ideas with tips and recipes at:
ModeratelyMessyRD.com -> search for “high calorie”
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When managing mealtime with picky kids, it’s often challenging to ensure they consume enough calories to grow and thrive. This is where identifying high calorie foods that are also nutrient-rich becomes essential. Incorporating calorie-dense ingredients like avocado, nut butters, olive oil, and cheese helps provide energy without overwhelming a child's limited appetite. For example, avocado not only offers about 240 calories per medium fruit but also provides healthy fats, fiber, and vital vitamins such as vitamin C and potassium. Nut butters are another excellent choice, packing calories and protein, which are important for growth. Adding a tablespoon of peanut butter to yogurt or spreading it on bread can increase calories significantly and pleasantly. Olive oil is a versatile and calorie-rich addition. Just one tablespoon adds roughly 120 calories. It can be used in multiple ways—drizzling over pasta, sautéing vegetables, or as a spread on grilled sandwiches. Cheese, preferred by many children, adds calories and calcium and can be melted over meals or stirred into soups to enhance flavor and nutrient content. Beyond these four, the strategy includes integrating these foods into familiar dishes to increase acceptance. For example, blending avocado into smoothies or popsicles makes it appealing, while adding nut butters to oatmeal or shakes enriches flavor and boost energy. Sautéing favorite veggies or meats in olive oil subtly increases calorie intake while maintaining familiar tastes. It’s also important to consider the child's preferences and introduce these foods gradually to build acceptance. For parents or caregivers, patience and creativity can make a big difference. Pregnant women or others seeking to increase caloric intake safely can also benefit from these nutrient-packed options to support their health. Remember, increasing calories shouldn’t come at the expense of nutrition. The focus should be on foods that provide both energy and essential nutrients. To explore more ideas and recipes tailored for picky eaters and those needing higher calorie diets, visiting trusted resources like ModeratelyMessyRD.com can offer additional support and inspiration. Bonus tips like blending avocado with yogurt or making cheese quesadillas can make these calorie-dense foods more appealing. Overall, combining these calorie-rich foods with thoughtful meal planning can help ensure children and others meet their nutritional and energy needs without stress or struggle, creating positive eating experiences and better health outcomes.
