MyLittleMoppet

The Energy
Boosting
Checklist for
Kids
Help my Child Gain Weight -
Energy Boosting Tips

Fruits and Vegetables

Bread, Rice and Other Starchy Food

Non Diary Source of Protein - Meat, Fish,

Eggs,Beans

Milk and Diary Foods

Food and drinks high in Fat and Sugar

Miscellaneous
About Author
Dr Hemapriya Natesan

Dr. Hemapriya Natesan is an experienced medical practitioner and Mom to two

adorable kids - a 7 year old and a 2 year old. She is also the founder of the
successful parenting blog My Little Moppet and the owner of the health food
store, Little Moppet Foods.

Fondly known as the 'Doctor Mom', Dr. Hema regularly posts about child health,
baby nutrition and kid-friendly recipes on her website. Besides this, she runs the
very active Kids Food Recipes Facebook group, where she answers parenting
questions from readers and customers. She has also started a fitness program for
Moms to target a common problem - getting rid of the baby weight!

You can get in touch with Dr. Hema by emailing her to info@mylittlemoppet.com
or posting on her Facebook page.
Fruits & Vegetables
MyLittleMoppet

Always try to offer fruit and vegetables with majority of meals and snacks.
Fruits and vegetables give you vitamins A and C, fibre and some contain a
little iron. Avoid overcooking or soaking vegetables because this can destroy
some nutrients. Here are some ways by which you can increase the nutrient
value of fruits and vegetables you feed your baby.
1. Melt butter over vegetables.
2. Roast vegetables in oil as an alternative to boiling.
3. Try grating or melting full-fat cheese over vegetables.
4. Add double cream to vegetable soups.
5. Serve sticks of raw vegetables with a dip.
6. Try to serve fruit with another high energy food like bananas with cream.
7. Add salad oils to salad veggies.
Bread, Rice , Potatoes and
other Starchy Food
MyLittleMoppet

Serve one of these foods with each meal. These include breakfast cereals. bread,
potatoes, chapati, whole wheat pasta, millets, rice and yam.

These foods will give your child plenty of starchy carbohydrate that is needed
for energy. They also provide B vitamins, fibre, and some iron and zinc.
Try having baked chips or baked potatoes.
Spread butter to bread and chapati.
Add jam, marmalade, cheese spread or peanut butter to give more energy.
Add extra butter cream or cheese to potatoes or yam
Non Dairy sources of Protein - Meat,
Fish, Eggs, Beans
MyLittleMoppet

Offer your child foods from this group at least twice a week. These foods provide protein
to help your child grow. They also provide iron, zinc, B vitamins and vitamin A. Some also
provide good sources of omega 3 fats.
1. Don't cut off visible fat before cooking because this will help boost the energy content.
2. Omelets or eggy breads and homemade eggy cakes are different ways to serve eggs.
3. Many children prefer meat to be soft like in meat balls.
4. Eggs can be scrambled with cheese for extra energy.
5. Leave chicken skin on because it contains lot of fat for energy.
6. Fish is quick and easy to cook - fish in batter will provide more energy, fry fish fingers
or serve fish in white sauce.
Milk and Dairy Foods
MyLittleMoppet

Offer your child child three servings of milk, yoghurt, or cheese each day. As well
as giving your child child extra energy these foods provide protein, calcium, B
vitamins and Iodine.
1. Use full fat milk till atleast 2 years of age
2. Cheese is very high in energy - Try grating cheese or adding full -fat soft
cheese into scrambled eggs, mashed or baked potatoes , pasta.
3. Use paneer in curries.
4. Choose Full fat yoghurts or make curs at home with full fat milk.
Foods and Drinks high in Fat
and/or Sugar
MyLittleMoppet

Fat
Fats and oils contain the most energy and should be added to meals and snacks
to boost your child's energy intake.

Sugary Foods
Sugar and sugary foods are high in energy and will help to boost your child's
energy intake. however parents are often worried that these foods will cause
damage to teeth. Tooth erosion and decay can be prevented by :
Giving milk (full fat) and water as main drinks.
Offering sugary and or sweet foods with other foods as part of meal rather
than snacks.
Brushing your child's teeth twice each day and visiting the dentist frequently.
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