Some people struggle to gain weight because they are picky eaters. Whether it’s a child or an adult, not eating enough can lead to low energy, weakness, and even health problems. If you want to help a picky eater gain weight, you need to focus on nutritious, high-calorie foods that they actually enjoy. Here are some simple and effective tips to make it easier.

1. Choose High-Calorie Foods

Picky eaters may not eat much, so make every bite count! Instead of forcing large meals, add calorie-dense but nutritious foods to their diet for weight gain for picky eaters. Here are some good options:

  • Nuts & Seeds (almonds, peanuts, cashews, sunflower seeds)
  • Nut Butters (peanut butter, almond butter)
  • Full-Fat Dairy (whole milk, cheese, yogurt)
  • Healthy Oils (olive oil, coconut oil, avocado oil)
  • Dried Fruits (raisins, dates, apricots)
  • Smoothies & Milkshakes (made with bananas, yogurt, peanut butter)

2. Offer Small, Frequent Meals

Instead of three big meals, try 5-6 small meals throughout the day. Picky eaters often feel overwhelmed with large portions, so s maller meals can be easier to manage.

3. Make Food Fun and Appealing

Picky eaters are more likely to eat when food looks and tastes good. Try:

  • Cutting fruits and sandwiches into fun shapes
  • Using colorful plates and bowls
  • Letting them choose their favorite foods

4. Add Extra Calories to Everyday Meals

You don’t need to change their favorite meals completely—just add more calories in small ways:

  • Add cheese to eggs, pasta, or sandwiches
  • Stir peanut butter into oatmeal or smoothies
  • Cook with olive oil or butter for extra healthy fats
  • Top toast with avocado or cream cheese

5. Encourage High-Calorie Drinks

Some picky eaters prefer drinking over eating. Try offering:

  • Milkshakes (milk + banana + peanut butter + honey)
  • Fruit Smoothies (yogurt + fruits + nuts)
  • Whole Milk instead of low-fat options

6. Avoid Forcing Food

Forcing a picky eater to eat can make them more resistant. Instead, offer choices and let them feel in control. For example, instead of saying “Eat this now!”, try:
✔ “Would you like peanut butter toast or scrambled eggs?”

Giving options makes them feel involved and reduces stress around mealtimes.

7. Be Patient and Keep Trying

Picky eating is often a habit, and habits take time to change. If they refuse a food today, try again in a week. It can take 10-15 tries for someone to start liking a new food.

8. Get Them Involved in Cooking

If picky eaters help prepare the food, they may be more willing to eat it. Let them:

  • Pick ingredients at the store
  • Help mix or stir in the kitchen
  • Choose how to arrange their plate

9. Try Supplements if Needed

If the picky eater isn’t getting enough nutrients, a doctor might suggest vitamins or supplements like:

  • Protein powders for shakes
  • Multivitamins
  • Meal replacement drinks

Final Thoughts

“Helping a picky eater gain weight takes patience, creativity, and small changes. Focus on nutritious, high-calorie foods and make eating fun and stress-free. With the right approach to feeding fussy kids, their eating habits will improve over time, and they’ll start gaining weight in a healthy way.