Make sure that your baby or toddler is getting the essential healthy fats they need with this simple guide – including easy recipes and practical tips from a mom of two. 

Remember in the 90s when everyone got really scared of fats for a hot minute?

Everything quickly became “low-fat” and “no-fat” and “reduced fat” and suddenly according to the USDA guidelines a Poptart was healthier than an avocado. WHAT THE WHAT?

Then seemingly out of nowhere people started getting on board with this trendy thing called The Mediterranean Diet and it came to light that there were different kinds of fats:

• healthy fats
• trans fats
• saturated fats
• the list goes on

Of course after so many years of the word “fat” getting such a bad wrap in the food world, it’s hard to convince people to eat butter, you know? And yet here I am, writing to convince other parents of the benefits of feeding their kids essential healthy fats.

So here’s the thing…

Everyone is worried about childhood obesity, and rightfully so. Have you seen the drive thru line at McDonald’s lately? But here’s the good thing: not all fats are created equal.

Even more so than adults, babies and kids need healthy fats for their brain development (among other things). Of course this doesn’t mean you need to slather butter on everything – just make the following foods a balanced part of everyone’s diet. Like with most things, it’s all about moderation.

Today, let’s discuss the most essential healthy fats for our little ones.

Bonus: these recipes also contain superfoods for adults (yes, we need healthy fats, too) and even more importantly, pregnant women! So load up baby’s plate, and yours, and let’s get eating.

Essential Healthy Fats for Babies & Toddlers

Healthy Fats – Cooking

• Cold-Pressed Extra Virgin Olive Oil (we are obsessed with Whole Foods 365 Spanish Unfiltered EVOO – talk about flavor)
• 100% Avocado Oil (we like Chosen Foods Brand)
• Organic Grassfed Butter (such as Kerrygold or Vital Farms)

Healthy Fats – Dairy

• Organic Plain Whole Milk Yogurt (we like Stonyfield Plain Whole Milk Greek Yogurt)
• Organic Whole Milk (The kids like Maple Hill Creamery or Organic Valley Whole Grassmilk – or – Whole Goat’s Milk, you can read about the benefits of it, here)
• Organic Grassfed Butter (such as Kerrygold or Vital Farms)

Healthy Fats – Protein

• Organic or Local Eggs (if you can get them – the taste is just…just…try them, promise me, or if you can get Vital Farms Eggs – buy those!)
• Wild Salmon (we buy the 2 pack of frozen Wild Alaskan Sockeye Salmon at Whole Foods – it’s a good price and bonus, won’t go bad in the fridge!)
• High-Quality Tuna (such as Wild Planet)
• Avocados (enough said)
• Nuts & Seeds (chia seeds, hemp hearts, flaxseeds, almonds, cashews, peanuts, etc.) When it comes to giving nuts and seeds to babies or young kids, it’s best to stick to thinly spread nut butters as nuts can be a choking hazard

Alright, so now we know about which Essential Healthy Fats are best for baby, toddler (and us!), so the real question is, how can you make sure your baby or toddler is getting enough healthy fats on a daily basis?

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(And How to Cook with Them)

Breakfast

• Greek Scramble with Avocado Toast (cook the eggs in good quality butter)
• Spinach & Banana Yogurt Melts or Coconut Creamsicle Smoothie

Lunch

• Avocado Egg Salad Sandwich from Skinnytaste
• Avocado Tuna Salad from Simply Recipes
• Almond Butter & Fresh Fruit on Whole Grain Bread (we like Eureka Organic Bread or Dave’s Killer Bread)

Dinner

• Quinoa Salmon Burgers (cook in Avocado Oil) from Skinnytaste
• Breakfast for Dinner
• Grilled Mediterranean Cedar Plank Salmon from Skinnytaste

Snacks

• 10 Minute No-Bake Snack Bites from Live Simply
• Yogurt Bark
• Harboiled Eggs, chopped
• Unsalted Pretzels or Whole Grain Crackers dipped in Hummus or Almond Butter
• Avocado Toast
• Organic Cheddar Cheese Sticks

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• Easy Cheesy 4 Ingredient Broccoli Bites

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Disclaimer: I am not a doctor or nutritionist, just sharing my real experiences as a mom!