Good Fats for an Infant’s and Toddler’s Healthy Growth and Development

Monounsaturated fats support a healthy cardiovascular system and help reduce inflammation and the risk of heart attack and stroke. They’re also rich in the antioxidant vitamin E.

Avocados, certain nuts and seeds (such as almonds, pecan, pumpkin seeds and sesame seeds), and some vegetable oils including olive, peanut, canola, safflower and sesame oil.

While there are no established DRIs for monounsaturated fats, these can be offered with confidence as a healthy part of your child’s total fat intake, in age appropriate formats.

Omega-3 fats (DHA, EPA and ALA) contain essential fatty acids that the body needs but cannot produce itself. These fats play a critical role in your baby’s brain, cognitive and eye development, starting in the womb. They also support cardiovascular health and are anti-inflammatory.

DHA and EPA fats are naturally found in fatty fish such as salmon, mackerel, sardine or chunk light tuna, as well as mussels and certain algae. ALA, an essential fatty acid, is found in plant foods such as walnuts, chia, flax and hemp seeds, as well as soybean and canola oils. Certain foods may be fortified with DHA, EPA and/or ALA omega-3 fats, such as eggs, milk or cereals.

The Institute of Medicine recommends that toddlers age 1-3 consume 700 milligrams of omega-3 fats from DHA, EPA and ALA daily. Below age 1, If you are nursing, enjoy at least 2 servings of omega-3 rich seafood each week or other rich plant sources of ALA ( your baby will reap the benefits via breastmilk), or talk with your healthcare provider about a supplement. If you are bottle feeding, choose an organic formula fortified with DHA.

Polyunsaturated fats can help reduce “bad” cholesterol levels and help lower the risk of heart attack and stroke. They also provide the antioxidant vitamin E. Omega-6 fats provide essential fats that the body needs but can’t produce itself (such as linoleic acid) that are important to get through diet.

Certain nuts and seeds (including walnuts, peanuts, hemp and sunflower seeds) and sunflower, safflower, corn and soybean oils.

The DRI for children ages 1-3 is 7 grams of linoleic acid per day.

Until age 2, saturated fat and cholesterol are essential nutrients to support your little one’s healthy growth and development and should not be restricted during that time. After age 2, an eating pattern that’s too high in saturated fats is associated with raising levels of “bad” cholesterol, which increases the risk of heart disease.

Animal products such as beef, butter, bacon and ice cream, as well as tropical fats like coconut, palm and palm kernel oil.

Until age 2 offer full dairy products (such as yogurt, cheese or cow’s milk). The USDA recommendations for children ages 2 and older suggest no more than 10% of total calories are recommended to come from saturated fat. That translates into about 10 grams of saturated fat in a 1,000 calorie toddler diet.

Emphasizing a variety healthy fats when cooking or preparing meals or snacks for your little on can help keep you on track without needing to be overly worried about “getting the amount perfectly”. For instance, spread avocado onto a sandwich for creaminess instead of cream cheese or butter or serve fish instead of beef or pork for dinner. Talk with your pediatrician if you have any questions or concerns.