Maximise those meals: nutrition & calorie boosters for your child’s diet

You want your child to eat as varied a diet as possible but if they do have a very limited diet try to make the most of what they will eat by adding (or hiding in some cases!) ingredients that pack a punch whether it be from calories, fat or other nutrients:

Cheese – sprinkle it over everything, mix into sauces, add to sandwiches…you get the idea!

Full fat yoghurts – add to smoothies, serve with fruit, serve alone as dessert, drizzle with honey. The list is endless.

Cream – mix into sauces whenever you can.

Nut butters – another great addition to smoothies or as a spread for toast. Peanut butter is a great dip for apple slices. You can also sprinkle chopped nuts on food if your child doesn’t have any issues with nuts.

Avocado – avocados are packed with nutrients and their high ‘good’ fat content makes them a fabulous option for picky eaters. Try making a dip, mixing with hummus, hiding in a smoothie or pairing with protein-rich eggs for a nourishing meal that works for any time of the day.

Hummus – chickpeas are protein and nutrient rich (iron, folates, B vitamins) and packed with calories.

Honey – drizzle on toast as a way to boost calories.

Oily fish – nutrient rich and full of good fats.

Cereals – watch out for the sugar content but these are a great way to up iron intake and a good source of fibre.

Smoothies – a lifesaver for many parents and a great way to include many of the above along with nutrient packed fruits and veg like spinach, kale, avocado, berries etc.

Sweet potatoes – rich in vitamin A. Serve as fries with a high fat content dip if you need the calorie boost.