Healthy Fats For Kids

Learn about the importance of healthy fats for kids, sources of healthy fats and easy ways to add them to your child’s diet to help with satiety, brain development and more.

Hi Friends,

Lately I’ve been focusing a lot on healthy fats. A few months ago, I was starting to get a little overwhelmed with feeding Squish because it just seemed like he was hungry ALL.THE.TIME. After talking to several fellow RD moms, including Jill Castle (a childhood nutrition expert), one big change I made was to really focus on giving him a healthy fat source at every meal. I feel this has definitely helped him feel more full so he’s not asking to eat quite as frequently.

Healthy fats are a concentrated source of energy for the body. They help slow the absorption of carbs and helps us feel full longer. Plus our bodies can’t digest and absorb fat-soluble vitamins like Vitamin A, D, E & K without them. 

{Fats: Avocado + Whole Eggs}

I reached out to Jill and asked her to share a few thoughts about the importance of healthy fats for kids.

She says, “In our healthy eating obsessed world, parents may make the mistake of excluding fat in the young child’s diet, sacrificing it for more fruit, vegetables, and whole grains. But, young children need fat to grow well. In fact, babies and young toddlers need almost half of their calories from fat, preferably monounsaturated and polyunsaturated fats, which help with brain growth and development. And even older children still need around a third of their calories from a healthy fat source.

Fats can also help with satiation after eating. In other words, a meal with fat will be more filling and satisfying than a meal without it. I always include room for fat (either included inherently in the food itself or added to the components of the meal or snack) when planning healthy meals and snacks for children.” Be sure to also check out this article she wrote about healthy fats for kids.

{Fat sources: Whole Eggs + Peanut Butter}

{Fat Sources: Full-fat yogurt, almond butter, pumpkin seeds}

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Note: I realize there are varying opinions about whether all of these fats are considered healthy. As an RD, it’s my opinion that variety is key.  Just like with any food group, I don’t recommend focusing on just one or two fat sources.

While I tend to favor options like avocado, nuts & seeds, eggs & yogurt, I do feed Squish all of these fats throughout the week, including things like butter and coconut oil. I work hard to ensure his diet is well-balanced and varied across all of the food groups and while this is the approach I recommend when asked, I also respect the opinions of others who choose to avoid certain fat sources. 

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So here are some of my favorite fat sources, plus some ideas for easy ways to add them to meals and snacks!

Avocado
-Slice or cube and use as a topping for tacos or casseroles.
-Make guac and use as spread on sandwich/wraps or as dip.
-Mix into egg or tuna salad.
-Puree into smoothies or desserts.

Whole Eggs
-Fry and use to top a sandwich.
-Hard boil for a snack.
-Scramble or bake in a breakfast casserole.

Oils (Olive, Coconut, Vegetable, Avocado)
-Toss and coat vegetables before roasting.
-Coat pan before sauteing or baking.
-Use in baked goods.
-Make hummus.

Nuts & Seeds
-Make nut butter to put on sandwiches or in baked goods.
-Make energy bites or trailmix for snacks.
-Crush and use as coating for baked chicken or fish.
-Blend into smoothies.
-Stir into oatmeal, yogurt, pudding etc.

Whole Milk Yogurt
-Top with fresh fruit for a snack or add to smoothies.
-Use in baked goods (or to make frosting!)
-Mix with powdered ranch for a vegetable dip.

Butter & Coconut Butter
-Spread on toast or on the outsides of bread before making grilled sandwiches.
-Melt butter and saute vegetables for main dishes and side dishes.
-Add to soups or smoothies to make them creamier.
-Use coconut butter to make healthy cookies or energy balls.

Milk (Whole or 2%)
-Serve plain with meals or blend into smoothies.
-Use to make chowders.
-Make chia pudding.

**Another favorite- salmon! Grill or bake with a glaze, make salmon salad to eat with crackers or make salmon cakes and serve with a dipping sauce.**

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Enjoy!
–Lindsay–