Good fat foods for babies
Healthy Fats for Babies – Happiest Baby
By Gabrielle McPherson, MS, RDN, LDN
On This Page
- Avocados
- Plain Whole Milk Yogurt
- Extra Virgin Olive Oil
- Light Tuna
- Almond Butter
- Ground Pumpkin Seeds
- Whole Eggs
- More Healthy Eating Tips
Babies’ bodies make great strides in the growth department during their first year. But you probably knew that! You’re the ultimate witness to your baby outgrowing their diapers and sleepers at the speed of light. Who can resist those sweet thigh rolls and knuckle dimples? It’s no wonder babies need about half of their daily calories to come from fat.
But that’s not all fat does for your infant. Fat is a must-have nutrient for rapidly developing brains, nerves, and eyes—benefiting your baby's thinking skills and ability to see clearly. Read on to learn about seven healthy sources of fats you might want to consider adding to your little one’s high chair tray—and ideas for how to serve them!
Avocados
The creamy green fruit doesn’t shy away from offering lots of essential nutrients. Not only are avocados excellent sources of heart-healthy fats called monounsaturated fats, but they’re also brimming with fiber, folate, vitamin E, and B6.
Thanks to their impressive nutrition profile, avocados can help keep your little ones’ digestion and immune health in check.
In addition, the fruit may help guide your baby’s growth by offering a cargo of calories in every munch.
How to serve avocado to your baby:
- Replace butter with avocados in a mini muffin recipe.
- Fork mash a quarter of an avocado and mix with one to two ounces of apple or pear puree.
Plain Whole Milk Yogurt
Babies can’t handle whole milk until 12 months of age, however whole milk yogurt is perfectly safe and healthy! Digesting yogurt is easy on baby’s tummy and it’s a rich source of probiotics to support a healthy gut. In addition to coming loaded with nutrients—including calories, protein, vitamin B12, and bone-building minerals such as calcium and phosphorus—whole milk yogurt is easy to eat and doesn’t require any prep (pro tip: Keep some on hand in the fridge for no-fuss meals!).
Full-fat yogurt contains saturated fat, as do most animal products. The Dietary Guidelines for Americans says to limit saturated fat for good health.
But recent research tells us it may not be an enemy to health after all. So, skip the skim yogurt and reach for the full-fat. Also worth noting that the plain variety may not sound as yummy as vanilla or strawberry, but it contains less sugar (which helps protect your baby’s oral health).
How to serve yogurt to your baby:
- Add two tablespoons of baby oatmeal to two ounces of plain whole milk yogurt. Mix in ⅛ teaspoon of alcohol-free vanilla extract.
- Blend one ounce of pureed berries with two ounces of plain whole milk yogurt.
Olive oil is an easy addition to almost any food you offer your babe. It’s full of a monounsaturated fatty acid called oleic acid, or omega-9, granting it powerful inflammation-fighting antioxidant ingredients.
There are many types of olive oils on grocery shelves today. Be sure to look for extra virgin olive oil (EVOO). Compared to regular olive oil, EVOO is a bit pricier, but it’s also less processed and therefore has more nutrients.
How to serve extra virgin olive oil to babies:
- Mix a teaspoon of EVOO into mashed bananas and sprinkle with cinnamon.
- Drizzle EVOO onto sheet-pan roasted veggies and cut into small pieces or fork mash.
Light Tuna
Babies need essential fatty acids like DHA and EPA, two types of omega-3 fatty acids found in fish that support an infant’s brain and eye health. The catch? Fish can contain mercury, a heavy metal that can damage the nerves and brain in excessive amounts. According to the Environmental Protection Agency, canned light tuna has the lowest amount of mercury among tunas, making it the best bet for your babe. Still, stick to no more than one ounce of canned light tuna each week to be safe.
How to serve tuna to your baby:
- Mix a half ounce of canned light tuna with ⅛-¼ cup of plain yogurt.
- Offer your baby small pieces of tuna drizzled with EVOO to keep them moist.
Almond Butter
While peanut butter is the typical first choice for nut butters (experts recommend introducing potential allergens to babies early to prevent food allergies), almond butter is an excellent alternative that also boasts many nutrition benefits.
Almond butter is loaded with calories to support all that growing babies do in their first year of life.
It also is a major source of monounsaturated fats, fiber, vitamin E, iron, protein, and calcium—all super important for a baby’s health. Tiny eaters have a greater chance of developing an iron deficiency, so almond butter can help keep their levels up!
How to offer almond butter to babies:
- Mix a teaspoon of almond butter into 2 ounces of plain whole milk yogurt.
- Mix a teaspoon of almond butter into 2 ounces of cooked baby barley cereal. Add breastmilk or formula if it gets too thick.
Ground Pumpkin Seeds
Also known as pepitas, pumpkin seeds are flat, oval, and green in appearance without their shell. Like nuts, they’re rich in monounsaturated fatty acids to build healthy hearts and fiber to keep our bowels moving smoothly. Pumpkin seeds contain a wealth of nutrition, including significant amounts of phosphorus, manganese, magnesium, and iron.
Whole pumpkin seeds pose a choking risk, but you can make them safe for your bub to eat by grinding them in a high-power blender or food processor and mixing them into Baby’s food.
How to serve ground pumpkin seeds to your baby:
- Sprinkle 1 teaspoon of ground pumpkin seeds into 1/4 cup of mashed sweet potatoes.
- Add 1 teaspoon of ground pumpkin seeds into blueberry puree or offer halved fresh blueberries coated in ground pumpkin seeds.
Whole Eggs
When you give your baby cooked whole eggs (that means whites + yolks) you’re also serving up monounsaturated fats, polyunsaturated fats, iron, protein, zinc, and vitamin D. The most nourishing part of an egg is the yolk, so there’s no need to separate egg parts after cracking them open. With all that nutrition, eggs are hard to beat! Just be sure to thoroughly cook the eggs to reduce the risk of foodborne illness (uncooked eggs can carry salmonella).
How to serve your baby eggs:
- Whisk one egg with a half tablespoon of breastmilk and formula and scramble until fully cooked.
- Boil one egg for 10 to 12 minutes and cut it into small pieces.
More Healthy Eating Tips for Babies:
- The Best Proteins for Babies
- The Best Finger Foods for Babies
- The Best Foods for Babies 6 to 9 Months
- The Best Foods for Babies 10 to 12 Months
- How to Store Baby Food
***
REFERENCES
- USDA Dietary Guidelines for Americans 2020–2025
- Impact of Low-Fat and Full-Fat Dairy Foods on Fasting Lipid Profile and Blood Pressure: Exploratory Endpoints of a Randomized Controlled Trial, American Journal of Clinical Nutrition, September 2021
- Omega-9 Oleic Acid, the Main Compound of Olive Oil, Mitigates Inflammation during Experimental Sepsis, Oxidative Medicine and Cellular Longevity, November 2018
- U.S. Environmental Protection Agency: Guidelines for Eating Fish That Contain Mercury
About Gabrielle McPherson
Gabrielle McPherson, MS, RDN, LDN is registered dietitian in Missouri who specializes in community and pediatric nutrition.
Gaby is passionate about encouraging families to eat well in simple, practical ways that are realistic...and delicious! When not working, Gaby loves cooking, baking, and making messes and memories with her sous-chef/preschooler Charlotte.
View more posts tagged, feeding
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Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider.
The importance of fat in baby's first foods — Morton's Grove
What you’ll find in this post:
About 50% of calories should be coming from fat until around 12 months old. Look for quality fats including butter or ghee, meat cooked on the bone, coconut oil, or extra virgin olive oil (more options in post).
A specific type of fat, DHA, is especially important for babies. Fat makes food taste good, offering veggies cooked in fat (roasted, steamed, mashed, or BLW style) may increase acceptance.Strolling the baby food aisle of target is something I’ve been known to do. It’s so close to the diaper aisle so I can’t help but wander over there after picking up wipes, just out of curiosity.
Something I noticed a while ago is that very few ready-to-eat baby foods contain one of the most important nutrients for babies: fat. You’ll find lots of yummy fruit combos, some veggies (also sweetened with fruit incidentally), and some grain based options, but VERY little fat. Seeing as this is an absolutely crucial nutrient for babies around the age of solid introduction (about 6 months), what gives?
Babies need a lot of it.
About 50% of calories should come from fat until about 12 months. Much of that is covered by breast milk or formula, but it’s a great idea to get into the habit of including energy dense (high fat) foods right from the start.
Many times, first foods focus on fruits and veggies. While these are super important foods to include, without fat and protein they don’t provide a balanced intake for baby.
In the older baby and toddler years, growth slows and nutrient needs decrease oftentimes bringing a decrease in appetite along with it. Habitually cooking and serving foods with nutrient dense healthy fats can come in handy during those phases when kiddos may be eating less - every bite counts.
Fat makes food taste good.
Vegetables are commonly offered as first foods, and for good reason: it doesn’t get more nutrient packed than a good leafy green. Bitter veggies like broccoli and kale provide the additional benefit of exposure to a challenging flavor, which may lead to greater acceptance of more foods down the road. The thing is, few of us as adults like to eat plain steamed broccoli we usually top it with a little butter and a sprinkle of sea salt. Providing these veggies to babies doesn’t have to be any different (even if that steamed broccoli is pureed rather than whole!).
Certain nutrients like vitamins A, D, E, and K are fat soluble vitamins, meaning dietary fat needs to be present in order to dissolve them for storage in the body. Many times these vitamins are found in foods naturally containing fat, such as animal products. Some forms of these nutrients are present in plants, where there isn’t always a built-in source of fat to aid in absorption. Added fat can actually help make sure we absorb as much of the good stuff as we can.
An extra special fat: DHA
DHA, a type of omega-3 fatty acid, plays a particularly important role in brain development. It can be found in seafood (some safe options for baby include sardines, herring, mackerel, skip jack tuna, and wild caught salmon - salmon and tuna are both overfished, and I recommend using these options sparingly), a fish oil supplement, or an algae based supplement. Small amounts of DHA can also be found in pastured eggs and dairy.
Omega-3 fatty acids come from the algae eaten by fish, and when it comes to supplementation, it makes the most sense in my opinion to go straight to the source and choose an algae based DHA supplement over one from fish oil.
Note that the only plant-based/vegan source of DHA is algae. The type of omega-3 fatty acids that come from other plant-based sources cannot be efficiently converted into DHA in the body. Unless your baby regularly consumes seafood (1-2 servings per week), a supplement that contains both DHA and EPA is recommended (talk with your pediatrician about the right supplement option for your babe). Omega-3 fatty acids including DHA transfer into breast milk, so if you are a nursing mom, make sure you are getting enough as well.
Healthy fats for baby:
Aim to add a little fat to most of babies first foods. Some examples include steamed broccoli topped with butter (pureed or served in whole florets), butternut squash mashed with coconut cream, any veggie soft roasted with ghee, or apples sliced and sauteed in coconut oil until soft. The following options all provide “healthy” fat sources that can withstand heating without producing harmful trans fatty acids.
Coconut oil, coconut cream, or coconut butter
Butter or ghee
Extra virgin olive oil
Beef (cooked on bone for additional nutrients)
Dark meat chicken (cooked on bone for additional nutrients)
Fatty fish - some of the best options are sardines, cooked oysters, mackerel, or herring and occasionally smoked, fresh, or canned wild caught salmon (salmon are in danger of being over fished, so I am conscious of how often I choose this nutrient packed option).
Whole milk plain yogurt or kefir
Liver and other organ meats
Egg yolk
Small amounts of nut butter (mixed into a puree or thinly spread on steamed fruits or veggies) - look for options that are simply nuts or nuts and salt with no added oils or sweeteners.
When it comes to fats and oils, I vary the options I purchase from the store in order to get all of the benefits various types offer. For example, I rotate olive oil, avocado oil, coconut oil, along with animal fats butter, ghee, and occasionally lard to balance out saturated with unsaturated fats (both are beneficial, especially for babies and toddlers!).
Healthy fats to include in children's diets
It exists today a very powerful current in favor of a healthy diet , something that, fortunately, has a very positive effect on children's nutrition. Nutrition plays a fundamental role in the development of children.
Not only their physical growth, but also the way children are fed directly affects their health at all levels.
For this reason, fathers and mothers need to acquire some basic nutritional knowledge . Essentially, in terms of the specific needs of children, as they are different from those that any adult might need. Today we are going to focus on the role of fats because we are sorely lacking in knowledge about what they are, what unhealthy fats are, and what is needed for healthy babies.
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Index
- 1 What is the role of fats in the diet
- 2 Fats are very necessary
- 3 Include healthy fats in children's diet
- 4 Essential fatty acids
What is the role of fats in the diet
There are different types of fats that are consumed in the diet, on the one hand, they occur.
unhealthy fats that are extremely unhealthy:
- Saturated fats : This type of fat comes mainly from animal sources such as butter, fatty meats, cream or the fattest cheeses. Some types of vegetable oil, such as palm oil, are also saturated and therefore dangerous to health. A clear way to know that you've come across saturated fat is at room temperature, since its cold state is solid .
On the other hand, they are unsaturated fatty acids , a much healthier form of fat if eaten in a controlled manner. This type of fat is obtained from olive oil, fish such as salmon or avocado.
Fats are essential
Inclusion of healthy fatty acids in the diet essential for child development and overall health of all people. Fat is needed by the body for energy during the day, as well as:
- They help maintain body temperature right
- They bring health to hair and skin
- Improves the ability to retain and learn the knowledge needed by children in school.
But in addition, they are necessary so that the body can absorb some of the necessary vitamins for the body. These are fat-soluble vitamins A, D, E and K, which means that without the help of fats, the body cannot absorb them properly.
Include healthy fats in your child's diet
As you have seen, the inclusion of fatty acids in the diet of children is necessary and very important for them to grow up healthy and strong. But do not forget that fats, even if they are useful, They provide a lot of calories and are one of the causes of childhood obesity. . Therefore, you should include the necessary fats in the diet of children, but taking into account the amount and method of their preparation.
In order for your child to get the right amount of healthy fats every day, you must plan the menu in such a way that you have an idea of what he eats every day. So you can monitor your fat intake that you wear every day, and adjust them depending on what you eat.
You will find healthy fats, as we noted earlier, mainly in olive oil. But it's important to control the amount, as these foods are high in calories, and you also have to watch how you prepare them. Like many foods, the way is processed can change the nutritional value of and make it unhealthy.
Essential fatty acids
Essential fatty acids are those fatty acids that, as the name suggests, are essential for the body . This type of fat is found in foods such as the aforementioned olive oil and also in:
- Fish e.g. salmon, sardines or tuna
- Seeds such as flax, pumpkin, sesame and almonds
- Avocado
- La Carne Magra as turkey, chicken or rabbit
By including this type of food in your children's diet, you will ensure that they receive the fats that their body needs. If you also make it a habit to include it in the menu of the whole family, you will all improve your diet and therefore your health.
Healthy fats in the menu of a small child - Mom's Club. All about pregnancy, development of babies and toddlers
The key to a healthy heart, sharpness of mind, good eyesight and strong teeth of a baby is a menu, an integral part of which are polyunsaturated fatty acids. The list of benefits of polyunsaturated fatty acids is long, but it should be remembered that although the body can produce some fatty substances on its own, Omega-3 and Omega-6 fatty acids are an exception. A child aged 1-3 years needs up to three times more important fatty acids every day than an adult. According to a parent survey* conducted recently by Aptamil3, only 8% of mothers and fathers of Latvian babies know about this. However, for strong immunity, good physical and mental health of children, fatty acids Omega-3 and Omega-6 in the diet of a small child are indispensable.
Fatty acids play one of the main roles in the nutrition of a small child - they take care of the health of the heart and eyes, they are the main "building material" for the development of cells and the brain.
In addition, without them, the body is not able to absorb vitamins A, D, E and K.
Omega-3 or Omega-6?
Polyunsaturated fatty acids are divided into several groups, but the most significant of these are Omega-3 and Omega-6. The baby should receive both types, because these fatty acids have a beneficial effect on the body precisely in interaction. However, it should be borne in mind that most often we get enough Omega-6 with daily food - meat, fish, vegetable and butter, margarine, so more attention should be paid to the presence of Omega-3 in the child's menu. A child aged 1-3 years should receive approximately 700 Mg of Omega-3 and 7000 Mg of Omega-6 per day. There is no cause for alarm if the baby is not getting the recommended daily allowance daily - just ensure that the total amount of fatty acids needed for the development of a young child is included in his diet for a few days or a week.
A teaspoon of rapeseed oil is half the daily requirement of healthy fats
There are three types of Omega-3 fatty acids: alpha-linolenic acid (ALS), which the body receives from plant foods; eicosapentaenoic acid (EPS) and docosahexaenoic acid (DHS), which the body receives from seafood.
Valuable sources of Omega-3 plant origin are various nuts, seeds and their oils, avocados, soybeans, tofu. Most fatty acids of plant origin contain oil from flax seeds, as well as freshly ground flaxseed - a teaspoon of oil provides almost three times the daily intake of essential fatty acids for the baby. Walnuts contain a lot of fatty acids - in a quarter of a glass there are more than 2000 Mg, in turn, a teaspoon of walnut oil is more than 450 Mg of Omega-3 fatty acids. Other oils are good sources of healthy fats too: a teaspoon of canola oil has over 400 mg, wheat germ oil has 310 mg, and soybean oil has 300 mg of Omega-3s. Milk formula is also a source of healthy fats in the diet of children aged 1-3 years.
Helpful Hints:
Nuts are a valuable source of fatty acids. To avoid a situation where a child can choke, it is recommended to give the baby crushed nuts - this will be a great addition to cottage cheese, morning porridge or some healthy treat. It turns out especially tasty if you add chopped walnuts to cottage cheese or porridge, adding half a banana for sweetness and sprinkling with a pinch of cinnamon.
Flaxseed is one of the highest quality sources of healthy fats. However, it should be remembered that the oil in the seeds quickly oxidizes, losing valuable qualities. To avoid this, it is recommended to add them to food freshly ground - this will be a tasty and healthy addition to smoothies or curd yogurt.
Nut or seed oils contain many polyunsaturated fatty acids. These oils are recommended not to be used for frying, but fresh - adding to salads, yogurts or smoothies.
Fish is an integral part of the baby's menu
In order for the baby to grow up strong and healthy, he must receive fatty acids both of vegetable origin and from seafood - obtained from fruits and vegetables, Omega-3 (ALS) is only partially converted into EPS and DHS Moreover, the body's ability to synthesize them and convert them into an active form depends on various factors. The body also needs other vitamins and minerals, such as zinc, magnesium, vitamins C and B. Therefore, for healthy development, the child needs to receive both plant foods and seafood.
Fish must be included in the baby's menu at least twice a week.
Helpful Hints:
Fish can be included in your baby's menu from the age of 7 months. It is recommended to give preference to local species of freshwater fish, such as rainbow trout, perch, carp. Keep in mind that captive-raised fish contain less Omega-3 fatty acids than wild-raised fish. Fish is recommended to be included in the menu at least 2 times a week.
Important fatty acids are also found in meat. To get as many valuable nutrients as possible, it is recommended to choose lean meats from local producers, such as chicken, turkey or rabbit.
Remember! Not all fats are healthy
A child cannot get too many polyunsaturated fatty acids through nutrition, but he gets too much fat. Therefore, it is important to choose foods that contain omega-3 fatty acids and avoid foods that are high in saturated and trans fats. These fatty acids, or unhealthy fats, increase cholesterol levels, as well as the risk of heart disease and diabetes.
Saturated fatty acids are found mainly in animal fats and dairy products, as well as in plant-based foods such as palm and coconut oils. In addition, transgenic fats are found in sweets (ice cream, desserts, sweets), bakery products (buns, pies, cookies), fried foods and semi-finished products.
In order to increase the knowledge of parents and remind them of nutrition suitable for babies after a year, Aptamil3, in cooperation with experts, launched an educational campaign for moms and dads "Little is not an adult."
*Social survey - a survey of parents was conducted on the portal maminuklubs.lv in August-September 2018. The survey involved 590 parents raising children aged 1-3 years.
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