Healthy Fats

healthy fats

Healthy fats are crucial for the growth and development of children between 6 months and 3 years of age. During this period, the brain is rapidly developing, and healthy fats play a vital role in supporting brain function, cognitive development, and overall growth. Including appropriate sources of healthy fats in a child's diet is essential.

Healthy fats help with:

Brain Development

The brain requires an adequate supply of healthy fats, particularly omega-3 fatty acids, for optimal development. These fats are critical for the formation of brain cells, the development of neural connections, and supporting cognitive functions.

Energy and Nutrient Absorption

Fats provide a concentrated source of energy for growing children. They are also necessary for the absorption of fat-soluble vitamins (vitamins A, D, E, and K) and certain important nutrients.

Nervous System Health

Healthy fats are essential for the myelination of nerves, which helps with the efficient transmission of nerve signals throughout the body.

Growth and Satiety

Including healthy fats in a child's diet helps promote healthy weight gain, provides satiety, and aids in the absorption of fat-soluble vitamins.

baby eating avocado

Some foods to include in your child's diet:

Breast Milk or Formula

baby bottles with milk

Breast milk or iron-fortified formula serves as the primary source of nutrition for infants up to 1 year of age, providing an appropriate balance of healthy fats.



Avocados are a great source of monounsaturated fats and provide essential nutrients. They can be mashed or pureed and offered as a spread or added to various dishes.

Nut and Seed Butters

nut and seed butter

Nut butters, such as peanut butter or almond butter, can be introduced once the child is ready for solid foods. Choose varieties without added sugars or hydrogenated oils.

Oily Fish


Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids. These can be introduced to the child's diet as age-appropriate and in an appropriate portion size.

Ground Flax seed and Chia Seeds

flax and chia seeds

These seeds are excellent sources of omega-3 fatty acids. They can be ground and added to oatmeal, yogurt, or smoothies.

Full-Fat Dairy


Once the child is ready for dairy, including full-fat options like whole milk, yogurt, and cheese can provide healthy fats along with other essential nutrients.

Cooked Eggs


Eggs are a nutrient-dense food that provides healthy fats. Ensure eggs are thoroughly cooked to reduce the risk of food borne illness.

It's important to note that while healthy fats are important, it's essential to maintain an overall balanced and varied diet that includes other essential nutrients as well.

Consult with a pediatrician or registered dietitian for personalized guidance on meeting the specific nutritional needs of children between 6 months and 3 years of age, including healthy fat requirements.