How to Help Picky Eaters Gain Weight: A Human Approach

Helping picky eaters gain weight can be a bit of a challenge, especially when they’re reluctant to try new foods or have limited tastes. Whether it’s a child, a teenager, or even an adult, the goal is to ensure that they are getting the necessary nutrients and calories without forcing or pressuring them. Here’s a human and practical approach to help picky eaters gain weight.

1. Focus on Caloric Density

When trying to help someone gain weight, it’s important to prioritize foods that are high in calories but not overwhelming in volume. This way, picky eaters can consume more calories without feeling like they're eating too much. Foods like avocados, nuts, seeds, whole grains, and full-fat dairy can easily be added to their meals without a significant increase in portion size.

2. Offer Small, Frequent Meals

Rather than focusing on large meals, try offering smaller meals or snacks throughout the day. This could mean offering multiple snacks like nut butter sandwiches, smoothies, or yogurt parfaits in between meals. The key is to increase calorie intake without making the experience of eating feel too overwhelming.

3. Sneak in Nutrient-Rich Ingredients

For picky eaters, it’s often helpful to sneak in healthy ingredients without them noticing. Pureeing vegetables like spinach, carrots, or zucchini into sauces, soups, or smoothies can provide extra nutrition. You can also blend oats or protein powder into snacks or baked goods for a boost without altering the taste too much.

4. Make Food Fun and Appealing

One of the best ways to encourage picky eaters to try new foods is to make meals visually appealing and fun. Get creative with the presentation—use cookie cutters to shape sandwiches, or make fruit and veggie kabobs. Kids, in particular, are more likely to eat food that looks playful and interesting.

5. Introduce New Foods Gradually

Picky eaters may be more willing to try new foods if they’re introduced gradually. Start by adding small portions of new items alongside their favorites. This way, they don’t feel pressured, and it’s easier for them to warm up to new tastes and textures.

6. Use Smoothies and Shakes

Smoothies and shakes are a great way to pack in extra nutrients and calories in a form that picky eaters are often more willing to consume. Blend together full-fat milk, nut butter, yogurt, fruits, and even vegetables for a nutrient-dense drink. You can add honey, coconut oil, or even protein powder to boost the calorie content.

7. Encourage Healthy Fats

Fats are calorie-dense and essential for overall health. Including healthy fats like olive oil, avocado, and fatty fish (such as salmon) in meals can help picky eaters consume more calories. You can drizzle olive oil on pasta, add avocado to toast, or mix coconut oil into baked goods.

8. Respect Their Appetite

It’s important to respect their appetite and avoid forcing food upon them. Pressuring a picky eater to eat more can create a negative association with mealtime. Instead, offer foods they enjoy and make sure they have access to nutritious options. Trust that over time, with patience and consistency, their appetite will gradually increase.

9. Make Meal Times a Positive Experience

Mealtime should be a positive and stress-free experience. Avoid arguments or conflicts around food. Instead, make meals a time for relaxation, bonding, and trying new things in a low-pressure environment. Positive reinforcement can go a long way in encouraging picky eaters to become more open to eating.

10. Consult a Professional

If you’re concerned about a picky eater’s ability to gain weight or if their eating habits are affecting their health, it may be helpful to consult a pediatrician, dietitian, or nutritionist. A healthcare professional can provide personalized advice based on their specific needs.

Conclusion

Helping picky eaters gain weight is about more than just increasing calories—it’s about finding creative, enjoyable ways to introduce healthier foods without pressure or stress. Patience is key, and with the right strategies, you can support a picky eater in gaining weight while ensuring they maintain a balanced and nutritious diet.