Essential Healthy Fats for Babies & Toddlers (And How to Cook With Them)

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.

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So here’s the thing…

Probably even more so than adults, babies and kids need healthy fats for their development.

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).

So load up baby’s plate, and yours, and let’s get eating.

Please note: I am not a pediatrician, dietitian or medical professional. This post is for informational purposes only and is based on my experience. Please consult your pediatrician with any questions you have.

Essential Healthy Fats for Babies & Toddlers

Below are some of my favorite brands to buy at the store. Some of these products are less expensive at Sam’s or Costco!

Healthy Fats for Cooking

• Cold-Pressed Extra Virgin Olive Oil
• 100% Avocado Oil (we like Chosen Foods Brand)
• Organic Grassfed Butter (such as Kerrygold or Vital Farms)

Healthy Fats – Dairy

1. Organic Plain Whole Milk Yogurt (we like Stonyfield Plain Whole Milk Greek Yogurt or Fage)
2. Organic Whole Milk (The kids like Maple Hill Creamery, Horizon, or Organic Valley Whole Grassmilk – or – Whole Goat’s Milk)
3. Butter (such as Kerrygold or Vital Farms) or Ghee

Healthy Fats & Proteins

• Eggs (local, organic, free range, Kirkland brand, whatever works!)
• Salmon (I get the freezer pack at Costco)
• 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 are a choking hazard. I like to put hemp hearts on oatmeal for the kids.

Alright, so now we know about which Essential Healthy Fats are good for babies, toddlers, (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?

Recipes to Try

Breakfast

• Mini Waffle Maker Eggs
• Spinach & Banana Yogurt Melts or Coconut Creamsicle Smoothie
• Scrambled eggs in good quality butter

Lunch

• Avocado Egg Salad Sandwich from Skinnytaste
• Avocado Tuna Salad from Simply Recipes
• Almond Butter & Fresh Fruit on Whole Grain Bread
• Flaked tuna and olive oil

Dinner

• Easy Baked Salmon from Creme de la Crumb
• Salmon Burgers from Pinch of Yum
• Beans and rice with avocado

Snacks

• Yogurt Bark
• Harboiled Eggs, chopped
• Unsalted Pretzels or Whole Grain Crackers dipped in Hummus or Almond Butter (for an older toddler)
• Avocado Toast
• Cheddar Cheese Sticks

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