It’s truly delightful to think about just how adorable your little one is, but you may find yourself questioning if they are growing at a healthy rate. If you have concerns regarding your baby’s weight, it’s important to remember that newborns typically lose between 3% to 7% (and in some cases, up to 10%) of their birth weight during the initial days after birth. Thankfully, they usually regain this weight by the time they reach the end of their second week.

During the first six months of life, infants should ideally gain approximately 1 pound (0.45 kg) or more each month. By the time they reach their first birthday, they are expected to weigh around three times their birth weight. However, it’s essential to note that these figures are merely averages; a healthy baby’s weight gain may vary based on their birth weight, growth rate, and a variety of other factors.

If you have any questions about your baby's weight gain, don't hesitate to consult your pediatrician during routine check-ups or well-baby exams. In the event that you and your healthcare provider have dismissed any medical concerns that might contribute to slow weight gain — such as heart or digestive issues — you might want to explore the option of incorporating calorie-dense whole foods into their diet, as these can significantly promote healthy weight gain.

To assist you, here are seven of the most beneficial foods that can help your baby gain weight, categorized by their respective age groups.

Infants Under 6 Months

When an infant under 6 months is gaining weight at a slower pace than expected, it can be concerning for parents. At this early stage, the majority of their caloric intake comes from breastmilk or formula, making it crucial to monitor feeding frequency and ensure they are receiving adequate nutrition.

1. Frequent and Sufficient Feeding with Breastmilk or Formula

Newborns who are breastfed typically feed every 2 to 3 hours, which translates to approximately 8 to 12 or more feedings within a 24-hour period during the first four months of life. It is essential to allow your baby to completely empty the breast, as the hindmilk, which is the milk that comes out last during feeding, is often richer in fat and nutrients compared to the foremilk that is released initially.

Encourage your baby to feed until your breast feels noticeably softer. This practice not only ensures they are consuming the maximum amount of milk available but also signals your body to produce more milk in response to their needs. To potentially enhance breastmilk production, you might consider incorporating certain foods into your diet. Options such as lactation teas or bars containing fenugreek, blessed thistle, or fennel are popular choices. Some mothers also find that oatmeal and even dark beer can help boost supply; however, further research is required to confirm these effects. It’s advisable to avoid wearing tight bras or clothing that could inhibit milk flow.

During the initial months, your baby will not require water, so offering them breastmilk or formula will ensure they receive sufficient calories to support their growth. Your pediatrician may inquire about any latching difficulties and assess potential underlying health concerns that could affect your baby's nutrient absorption or metabolism at this stage.

If you're contemplating whether to supplement breastfeeding with formula or are uncertain about which formula to select, consulting a pediatrician can provide clarity. These decisions can be complex and are influenced by various personal factors, making professional guidance invaluable. Additionally, working with a lactation consultant could offer further support and resources.

6–9 months

At around the 6-month milestone, many babies begin to show signs of readiness for solid foods. It's crucial to consult with your healthcare provider regarding the appropriate time to introduce complementary solid foods into your baby's diet.

2. Avocado

Regardless of whether you choose a baby-led weaning approach, a traditional puréed method, or a blend of both, avocado stands out as an excellent transitional food for infants embarking on their solid food journey. The creamy texture and healthy fats found in avocados make them a wonderful option, particularly when you're aiming to help your baby gain weight. You can either mash the avocado or cut it into thick spears to serve. Additionally, feel free to mix it into other meals, such as rice cereal or various fruits. It's advisable to introduce new foods individually, as this strategy allows you to pinpoint any potential allergic reactions your child may experience.

3. Oatmeal

Oatmeal cereal is a nutritious addition that is simple to incorporate into your baby's diet. To prepare it, blend plain oats cooked in water, adjusting the liquid as needed to achieve a desired soupy consistency. For a heartier option, consider cooking and thinning the oatmeal with breast milk or formula instead. As your baby grows more accustomed to different textures, you can gradually thicken it. Oatmeal is rich in fiber, including beta-glucan, a type of soluble dietary fiber that promotes the growth of beneficial gut bacteria and may enhance bacterial diversity in the digestive system. Additionally, its neutral flavor makes it a versatile base for mixing with other wholesome foods; for example, you can add puréed fruits and a sprinkle of cinnamon for extra flavor.

Avoid Honey

It is essential to avoid giving honey to infants under the age of one, as it poses a risk of botulism and may create a choking hazard.

4. Peanut Butter

Peanut butter is packed with protein and healthy fats, both of which can support your baby's weight gain. However, it's important to note that peanuts are one of the eight allergens most likely to cause severe allergic reactions in children, particularly in the context of the United States. Current research encourages the introduction of allergenic foods like peanuts as early as six months, suggesting that this approach may help prevent the development of allergies. When introducing these foods, do so carefully, one at a time, and allow at least a week between introducing new, high-risk foods. Regularly incorporate these foods into your baby's diet while monitoring for any signs of allergies, such as hives, redness around the mouth, or wheezing; if any of these symptoms occur, seek medical assistance immediately. Never offer peanut butter directly from the jar due to the choking risk; instead, mix it with warm water, applesauce, breast milk, or formula, or yogurt if dairy has already been introduced. You can also enhance oatmeal by adding peanut butter for added richness. If your child has a higher likelihood of allergies or has experienced eczema, consult with a healthcare professional before introducing nut butters or other high-risk foods, as they may recommend waiting until your child is older or suggest an allergy test.

8 Most Common Food Allergies

  • cow’s milk
  • eggs
  • fish
  • crustacean shellfish, like shrimp
  • wheat
  • soy
  • peanuts
  • tree nuts

For more information about food allergies, click here.

5. Eggs

Eggs are a nutritional powerhouse, making them an excellent choice for both infants and adults. They offer a satisfying combination of fats and protein, and are typically gentle on the stomach, easy to prepare, and incredibly versatile. However, keep in mind that eggs are also a common allergen, so introduce them gradually and carefully. Watch for any signs of an allergic reaction; if your baby experiences wheezing or difficulty breathing, seek emergency care immediately. Once eggs become a staple in your baby's diet, consider scrambling them and incorporating cheese and vegetables for added nutritional benefits. Eggs can also be mixed into other meals; for instance, try adding them to rice with cheese and veggies to create delightful rice patties, which can be cut into strips for easy serving.

9–12 Months

While you can introduce fish to your baby's diet before they reach nine months, it is often easier for infants to manage the texture at this developmental stage. This is an ideal time to explore a variety of flavors and textures.

6. Fish

Fish is an excellent source of protein and healthy fats, both of which are crucial for your child's growth and development. It’s important to choose fish that are low in mercury, such as salmon, herring, and trout. These fish not only provide essential nutrients but also contain docosahexaenoic acid (DHA), a vital omega-3 fatty acid that supports optimal brain development during early childhood. To enhance the nutritional value and flavor, consider pairing fish with a creamy lemon full-fat yogurt dip or a delicious marinara sauce, making mealtime enjoyable and healthy.

Over 1 Year

It might seem paradoxical, yet upon reaching their first birthday, you may notice that babies tend to consume less food. This reduction in appetite is primarily due to a deceleration in their growth rate. In fact, most toddlers typically gain only around 2.3 kilograms (5 pounds) between their first and second birthday. Nevertheless, they continue to grow and require substantial nutrition; it's just that the rapid growth experienced during their first year has moderated. Therefore, there’s no need to be alarmed if your once voracious eater appears to slow down or plateaus at this stage. As long as they exhibit sufficient energy for play and remain alert, they are likely doing perfectly well.

7. Olive or Avocado Oils

It is crucial that your toddler receives an adequate amount of healthy fats in their diet. In fact, approximately 30–40% of their daily caloric intake should come from fats. At this age, toddlers generally require about 1,000 to 1,400 calories each day, which translates to roughly 30–50 grams of fat daily. If your toddler could benefit from a little extra nutritional support, consider incorporating a splash of olive oil or avocado oil into their meals, starting with about 1/4 to 1/2 tablespoon (4–7 mL). You can easily mix it into a bowl of soup or hummus or use it as a dip for whole grain bread. However, be cautious not to overload their diet with oil, as excessive amounts could lead to gastric discomfort or diarrhea.

Should you be concerned about your child's weight?

As a parent, it's natural to worry about your child's health, but if your little one has the energy to explore and is meeting their developmental milestones, they are likely growing well. Most importantly, unless a healthcare provider has raised concerns about your child's weight, there may be no reason for alarm. It's essential to recognize that some babies, particularly those born prematurely or with specific health conditions, may not follow the standard growth charts typically used for assessment.

That said, trusting your parental instincts is crucial. If you have any reservations, don't hesitate to discuss them with your child's healthcare provider. Be sure to note exactly what is causing your concern, including specific details about your observations. For instance, consider keeping a diary that tracks the times, dates, and types of foods your child consumes, along with the quantities. If your baby appears unusually tired, is refusing to eat, or is not achieving expected developmental milestones, it is advisable to schedule an appointment with a healthcare professional, such as a pediatrician. Alongside a comprehensive medical assessment, they may recommend consultations with additional specialists, such as a lactation consultant, occupational therapist, or dietitian, to address your concerns adequately.

The Bottom Line

The early nutrition of your child plays a pivotal role in their lifelong health and well-being. Ensuring that they receive adequate nourishment and are growing appropriately is a common concern among many parents. If you notice that your child is not gaining weight as expected or has suddenly decreased their appetite, it's important to consult with a healthcare professional to rule out any possible underlying issues. It's also worth noting that a baby’s food intake typically slows down around the age of 12 months.

There is a diverse array of nourishing foods available to support your baby’s growth, such as eggs, avocados (butter fruit), and peanut butter (groundnut butter). These options are not only delicious but also packed with essential nutrients. For infants under 6 months, it's crucial to provide ample opportunities for breastfeeding or formula feeding, responding to their hunger signals to ensure they are getting enough nutrition. That said, if your little one appears alert, is achieving the developmental milestones appropriate for their age, and has sufficient energy for play, it's likely that they are receiving adequate nourishment.