For kids and adolescents, it is important to have a healthy weight for optimum growth and development. In Ayurveda, healthy weight gain in children and adolescents is approached by focusing on balanced nutrition, supporting digestion (Agni), and nurturing growth while avoiding the accumulation of toxins (ama). The goal is to provide nourishing, easily digestible foods that promote healthy tissue development (dhatus) without causing imbalances in doshas.
The main challenge with today’s kids is that they are putting on weight but an unhealthy one. Healthy weight ensures they gain muscle and bone mass rather than excessive fat. Unhealthy weight gain, on the other hand, occurs when children consume high-calorie, low-nutrient foods such as sugary snacks and processed foods, leading to an increase in body fat. Lack of physical activity can exacerbate this, resulting in potential long-term health risks like obesity, diabetes, and heart disease. Let us see how Ayurveda can help :
Ayurvedic Principles for Healthy Weight Gain:
Nutritious Diet: Ayurveda emphasizes the consumption of nutrient-dense, easily digestible foods like whole grains (e.g., rice, wheat), healthy fats (e.g., ghee, sesame oil), dairy products (e.g., milk, yogurt), and protein-rich sources (e.g., lentils, nuts, seeds). These foods help build strength and muscle mass while supporting the digestive fire (Agni).
Healthy food nourishes all seven dhatus (tissues) and promotes balanced growth and healthy weight gain.
Avoid junk processed foods: Limit foods high in sugar, unhealthy fats, and artificial ingredients, such as candies, chips, and fast food, which lead to unhealthy weight gain. Replace their packaged snacks with healthier homemade snacks. Avoid cold and raw foods and drinks, as they weaken digestion and can cause poor nutrient absorption.
Herbs and Supplements: Certain Ayurvedic herbs, such as Ashwagandha, Shatavari, and Bala, are traditionally used to promote healthy weight gain. These herbs help in improving appetite, digestion, and absorption of nutrients. Ashwagandha, for instance, is known for boosting strength and vitality, making it suitable for growing children and adolescents.
Chyawanprash, a traditional Ayurvedic herbal jam made from amla (Indian gooseberry), and other rejuvenating herbs boosts immunity, digestion, and overall nourishment. You may give your kids one to two spoonfuls every day with warm milk.
Lifestyle Practices: Adequate sleep, regular physical activity, and stress management are essential components of Ayurveda. Encouraging children to engage in activities like yoga and outdoor play can enhance metabolism and ensure balanced growth. Physical activity improves digestion and helps in burning extra calories. Ayurveda emphasizes the importance of reducing sedentary activities such as watching TV or using electronic devices for long periods to avoid unhealthy weight.
Encourage regular meals at the same time each day to strengthen the digestive system and promote efficient nutrient absorption.
Digestion and Metabolism: Ayurveda emphasizes the importance of good digestion for healthy weight gain. A strong digestive fire (Agni) is essential for absorbing nutrients whereas weak digestion can lead to poor nutrient absorption and undernourishment. Warm, freshly prepared meals with digestive spices like cumin, ginger, and fennel can stimulate appetite and improve nutrient absorption.
Massage with Oils: Regular Abhyanga (oil massage) with warm sesame or almond oil helps nourish the tissues, promotes healthy weight gain, and calms the nervous system. This is particularly useful for underweight children who may also have Vata imbalances.
Key foods and food combinations for healthy weight gain:
Promoting healthy weight gain in children and adolescents involves a focus on nutrient-dense, easily digestible, and nourishing foods. These foods help in building strength, improving digestion, and balancing the body’s doshas (Vata, Pitta, and Kapha). Below are foods and food combinations that support healthy weight gain according to Ayurvedic principles:
Whole Grains: Whole grains are a much healthier option instead of refined flour. Include millets and a variety of whole grains like wheat, rice, jowar (sorghum), oats, barley, makki (corn), bajra (pearl millet), ragi (finger millet) etc in your diet. A few diet combinations are great for active healthy kids. For example, combining rice with ghee (clarified butter) enhances its nutritional value, promoting strength and healthy weight gain.
Dairy Products: Dairy products are rich in protein, Calcium, and fat-rich vitamins.
- Milk and Ghee: Whole milk is an excellent source of protein and healthy fats. Ayurveda recommends drinking warm milk with a teaspoon of ghee at bedtime to improve digestion and provide essential nutrients for healthy weight gain.
- Dahi and Honey : Fresh dahi(preferably homemade) with a drizzle of honey can help build strength and enhance digestion. Dahi is naturally probiotic and gut-friendly food. Avoid consuming dahi at night or in cold weather, as it may aggravate Kapha.
- Paneer (Fresh Cheese): Paneer is rich in protein and calcium, making it an ideal food for growing children. It can be prepared with spices like turmeric and cumin to improve digestion and absorption
- Ghee and Butter : Ghee is highly regarded in Ayurveda for its ability to nourish the body, improve digestion, and promote healthy weight gain. It can be added to rice, rotis, or dal to enhance the nutritional value of meals.
- Nuts and Seeds : Almonds, cashews, walnuts, and sesame seeds provide healthy fats and protein. Almond milk, made by soaking almonds and blending them with milk, is a good option for underweight children.
Protein-Rich Foods
- Lentils: These are easily digestible and rich in protein, dal helps build muscle and strength without creating heaviness. It can be combined with ghee and rice for a balanced meal. Khichdi made of rice, dal, and vegetables is gentle on digestion and nourishing, especially when combined with ghee.
Fruits and Fruit Combinations
- Bananas and Milk: Bananas are nourishing and provide quick energy. Combining them with warm milk is an excellent Ayurvedic recommendation for weight gain.
- Dates, raisins, and Figs: Dates, raisins, and figs are rich in iron and minerals, helping build strength. They can be soaked overnight and eaten in the morning or combined with warm milk for extra nourishment.
- Sweet Foods (Consumed Moderately): Kids generally love sweets. Active kids can be given some homemade nutrient-rich sweets for good health. Try using jaggery, honey, raisins, and dates to sweeten desserts instead of sugar. Sweet dishes like laddus made with chickpea flour (besan), jaggery, and ghee, are nourishing and provide healthy calories. Kheer made with rice, milk, and a little jaggery is a sweet yet balanced dessert option in Ayurveda, promoting nourishment and strength. Moderation is key, as too many sweet foods can aggravate Kapha.