As they develop and grow, all children need to put on weight, but for some, doing so in a healthy manner can be a tremendous challenge. In actuality, many children still require a little assistance gaining weight despite rising rates of childhood overweight and obesity.

You can help your child gain weight in a healthy way by providing them with the correct nutritious foods. Here is a look at the finest nutrient- and calorie-dense options to make meals and snacks for your child that are filling and encourage weight loss.

The number of calories in some fruits and vegetables is higher than you may imagine.

Get a customized meal plan for your kid to gain proper weight.

A healthy existence requires eating meals that are nourishing and well-balanced. Preparing these meals can be time-consuming or occasionally fall short of offering all the necessary nutrients. But take it easy. You are not by yourself. DT Gunjan Jain is here to assist if you are someone who is continuously looking up nutritious meal plans for yourself or your children.

If you want your kids to be healthy, provide them with protein-rich foods such as eggs, nut butter such as cashew, almond, peanut, and sunflower butter, nuts and seeds such as pecans, walnuts, almonds, chia seeds, flax seeds, and soy protein drinks such as tofu.

Additionally, you can provide your kids with dairy products such as yogurt, cheese, buttermilk, half-and-half or cream, sour cream, cream cheese, and cream, in addition to whole or 2 percent milk.

Can give carbohydrates, whole grain bread, rice, potatoes, and sweet potatoes, high fiber, high protein morning cereals, quinoa, oats, Fruits and vegetables such bananas, squash, dates, figs, dates, raisins, and other dried fruits, coconut, avocado, figs, dates, and raisins.

It might be challenging to put all the parts of a weight-gain process together for your child. There’s no need for you to venture out on your own. A dietitian’s assistance can make a huge difference, particularly if they are pediatric specialists. A pediatric dietitian can assist you in selecting the finest foods for your child’s diet because they are knowledgeable about childhood nutrition.

Contact the best Nutritionist & Dietitian. Gunjan Jain. With the best monthly plan and easy-to-follow tasty recipes, you can solve the problem of being underweight for your children.

While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. There are, however, some strategies backed by science that do have an impact on weight management.


We need to include exercising, keeping track of calorie intake,  and reducing the number of refined carbohydrates in the diet.


In this article, we consider nine effective methods of weight loss:

  1. Eat a high protein breakfast. Eating a high protein breakfast  could help reduce cravings and calorie intake throughout the day.

  2. Avoid sugary drinks and fruit juice. Empty calories from sugar aren’t useful to your body and can hinder weight loss.

  3. Drink water before meals. One study showed that drinking water before meals reduced calorie intake and may be effective in weight management.

  4. Do physical activity or workout at least 30 minutes thrice in a week.

  5. Eat soluble fiber like dried beans, oats, oat bran, rice bran, barley, citrus fruits, apples, strawberries, peas, and potatoes. Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help weight loss.

  6. Drink coffee or tea( 1 to 2 cups in  a day).  Caffeine consumption can boost your metabolism.

  7. Base your diet on whole foods. They’re healthier, more filling, and much less likely to cause overeating than processed foods.

  8. Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones .

  9. Get good quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain .

Dt. Gunjan Jain

Clinical Nutritionist

Another feather in the cap – Nominated and Won the Award for the Real Superwomen of the Year

Real Superwomen 2020


Won Pinnacle Fame Awards for Best Dietician of the Year 2020

Best Dietician of the Year 2020


I am excited to Announce that I have been nominated and won Swami Vivekanada Award for Best Dietician in Delhi-NCR Region.

Tell us about yourself & your journey as an entrepreneur.

I am a well-qualified and experienced Dietitian who takes an innovative approach to health and fitness and offers an interesting way to safely and scientifically reduce weight and change lives! I motivate and educate my clients on how to imbibe healthy calories according to their lifestyle and food preferences. I offer various diet programs- Weight loss, Weight gain, Healthy diet for Pregnancy, Therapeutic diets for chronic diseases such as hypertension, Diabetes, Obesity, PCOD, Thyroid, and many more. As a corporate health coach, I regularly conduct corporate wellness camps and workshops with top MNCs.

Starting a New Journey – After completing a master’s degree in food and nutrition from Banasthali University and gaining exposure in various multinational firms for a few years, I decided to take my passion a step further by launching my brand “Fitso Firststep”, with a vision to change lives through a healthy and balanced diet. The next step in the journey was to create awareness about my brand, so I started publishing articles on social platforms like Facebook, Instagram, and LinkedIn. With the positive feedback received from my followers, I started providing online consultations for the customized diet Plans. Today, I am proud to be changing the lives of around 150 clients through a healthy diet on an average monthly basis.

Tell us more about your brand: what product/service are you into? Were you always passionate about this?

I consider myself as an ordinary person who has extraordinary dreams. I am a firm believer in hard working and learning new things. My brand ‘Fitso first step’ has been my passion since the beginning. I always believed that “Health is much more dependent on our habits and nutrition than on medicine”. I wanted to spread awareness that weight, medical, and mental illness can be treated with a change in your diet, lifestyle, eating clean, restricting consumption of processed foods, and exercise. I am also a Certified Diabetes Educator and Diet & Lifestyle Coach. I offer Various Services like Weight loss, Weight gain, Healthy diet for Pregnancy, Therapeutic diets for chronic diseases such as hypertension, Diabetes, Obesity, PCOD, Thyroid, and many more.

What is the most unique element in your work?

I adequately understand the short-term and long-term goals of the client and then include personalized diet strategies based on a detailed review of the body composition of the client, including assessments of height and weight, fat and muscle mass, metabolic age, amounts of anxiety, water consumption, family history of medical disorders, autoimmune conditions, and blood tests. Other significant distinctions involve taking follow-ups at a shorter interval. Every 3rd day, which keeps consumers engaged and motivated.

What drives you to attain such precision in your field?

My inner enthusiasm for changing people’s lifestyles inspires me to keep moving forward in my life. I feel like an effort taken by me to illuminate many people’s lives. To try to uplift, inspire, and educate people as well. I also guide my clients on finding the right balance between eating, drinking, good night’s sleep that will help them control tension, mental and physical being.

Who is your inspiration and why?

I want to convey my personal experience that motivated me to pursue this profession. During my student days, I was obese, which sometimes contributed to teasing as well. I wanted to lose my excess weight and started on a strict hunger/starvation diet. I was able to lose a large amount of weight in a matter of a few weeks, but I also started facing digestive problems, hair loss, and vertigo. I discussed this with my family doctor and he explained to me the importance of healthy food in our life. Following his advice, I started having a healthy diet instead of starvation, which improved my overall health and changed my outlook towards life. I found it quite interesting and decided to become a dietitian and did my Bachelor and Master in Clinical Nutrition. I have learned that living a healthy life is one of the greatest things you can do. It brings so much positivity to life, and I think lots of people don’t realize it.

Give us your favourite quote, why does it thrill you?

 ”It’s Not about perfect. It’s about efforts and when you bring the effort every single day, that’s where transformation begins.” It’s not easy to find the motivation to adhere to your diet and exercise goals, but it is entirely important. When you want to cut down on fast food or get up in time for morning runs, remaining optimistic, feeling healthy, and trying to appreciate small wins will make a world of difference. If you skip a class or indulge a little bit more than you like, just don’t be too harsh on yourself. One thing to remember is that failure is a component of the method. They will also make you understand that you already have all the power you follow internally.


Share your biggest achievement till now?

Fitso Firststep witnessed increased engagement amid the COVID-19 pandemic with more discussions around eating habits in prolonged social distancing, especially on eating disorders due to stress and anxiety. In these times, consultations and engagement have gone the digital way and helped many people to cure their medical illness, stress, obesity. One achievement worth sharing is about one of my clients who was suffering from chronic PCOS and due to mental stress, low motivation level, poor diet, and lifestyle, she wasn’t able to conceive from the past 8 years. I carefully analyzed her medical reports, lifestyle, and food habits and then customized a diet plan which she could follow with ease. Along with Healthy Diet, I also mentored her to improve her lifestyle and provided constant motivation. With God’s grace, she is now a mother of a 4 months old baby.

What does success mean to you?

For me, success is holding alive the inner thrust in my mind that strongly believes that simple acts can improve people’s lives. It’s about setting higher objectives after previous ones have been reached. It’s about being the best version of yourself and giving your customers the best to achieve their goals. I don’t want to be an echo, but a voice. Success for me is helping my customers meet their fitness goals through my diet plan and consultation. I firmly believe that if you do not have your education and information for the lives of people, then it is just a hollow ornament.

Where do you see yourself in the next five(5) years?

I am passionate about spreading awareness of the importance of diet and making an impact on people’s lives through a healthy diet. Five years down the line, I see myself growing into a well-known and Best Dietician in NCR, where I’ll be able to use my skills to support and influence others.” I always believe to be the hardest working person in the room.

What is the most important advise that you can give to women.

Being a woman is itself a fact that a woman is a gift of God.   Being a woman comes with great responsibility. We face hormonal changes, emotional, societal, and many more. I always advise them to take care of themselves. Follow healthy diets, get enough sleep, and exercise regularly. This will bring positivity in your life and provide you energy to follow your passion. You can occasionally treat yourself with massages, escape to a bubble bath, or maybe a girls’ night out.

Where can one reach out to you? Please provide your contact details

Everyone can reach out to me in the details below.

Mobile/WhatsApp – +91- 8287611154

Website –

Facebook –

Instagram –

LinkedIn –