Understanding which fats help your child grow, learn and thrive.

For years, fat had a bad reputation. Many parents still worry that “fatty foods” are something to limit or avoid. But science is very clear: healthy fats are essential for children — especially in the early years when their brains and bodies are developing rapidly.

The challenge is knowing which fats are healthy, which ones to enjoy in moderation, and which ones to avoid. This simple guide breaks it down in a way that’s easy to understand and even easier to apply at home or in childcare settings.

Why Children Need Healthy Fats

Healthy fats play a major role in your child’s development. They support:

• Brain growth & cognitive development
  
• Absorption of fat-soluble vitamins (A, D, E & K)
  
• Healthy hormones
  
• Energy and fullness
  
• Cell growth and repair
  
• A strong immune system
  

Around 30–40% of a young child’s daily energy should come from fats — but ideally, most of this should be from healthy fats.

What Are “Healthy Fats”?

When people talk about healthy fats, they’re referring to unsaturated fats — the heart-friendly, brain-nourishing fats found in wholefoods.

There are two types:

1. Monounsaturated Fats

These fats support heart health and help the body use nutrients efficiently.

Examples:

• Avocado
  
• Olive oil
  
• Canola oil
  
• Nuts & seeds (and nut-free seed alternatives for childcare)
  
• Peanut butter / seed spreads
  
• Olives
  

Monounsaturated fats are particularly good for toddlers because they’re easy to digest and versatile in meals.

2. Polyunsaturated Fats

These include omega-3 and omega-6 fatty acids, which are essential for brain development and eye health.

Examples:

• Fatty fish (salmon, sardines, trout)
  
• Flaxseeds
  
• Chia seeds
  
• Walnuts
  
• Sunflower oil
  
• Soybean oil
  

In childcare settings, where nuts may be restricted, chia, flax and seed-based products are excellent alternatives.

What About Saturated Fat?

Saturated fats aren’t “bad,” but they should be eaten in moderation, especially for young children.

Common sources:

• Butter
  
• Cheese
  
• Full-fat dairy
  
• Coconut oil
  
• Fatty cuts of meat
  
• Processed foods (cakes, pastries, biscuits)
  

Saturated fat is fine in small amounts — especially from wholefoods like dairy — but it shouldn’t be the main source of daily fat.

Fats to Limit: Trans Fats & Highly Processed Oils

These fats are linked to inflammation and long-term heart concerns.

Avoid or limit:

• Deep-fried foods
  
• Commercial pastries
  
• Margarines containing hydrogenated oils
  
• Packaged snack foods
  
• Certain bakery items
  

Always check ingredient labels for “hydrogenated” or “partially hydrogenated oils” — those are trans fats.

Healthy Fat Examples for Toddlers & Young Children

These options are ideal for home and childcare environments:

• Avocado slices or mash
  
• Olive oil used for cooking and roasting
  
• Chia or flax mixed into yoghurt or oats
  
• Salmon flakes mixed with pasta
  
• Hummus and veggie sticks
  
• Ricotta or cottage cheese
  
• Whole eggs
  
• Seed butters (sunflower or pumpkin seed)
  
• Full-fat yoghurt
  

These foods provide energy, support growth and help toddlers stay full longer between meals.

How to Include Healthy Fats in Your Child’s Diet (Easy Tips)

1. Add avocado to sandwiches, wraps or crackers

Soft, toddler-friendly and nutrient-rich.

2. Cook vegetables in olive oil

This improves flavour and vitamin absorption.

3. Mix chia seeds into porridge or yoghurt

Adds omega-3s without changing flavour much.

4. Serve oily fish once a week

Canned salmon or sardines in springwater work well.

5. Choose yoghurt with no added sugar

Let healthy fats shine without additives.

6. Use hummus or ricotta as spreads

A nutritious swap for salty or sugary toppings.

Common Myths About Fat in Children’s Diets

“Kids shouldn’t have fatty foods.”

Healthy fats are essential for brain development.

“Low-fat foods are healthier.”

Low-fat often means more sugar to compensate for taste.

“Plant oils aren’t as good as butter.”

Olive and canola oils provide protective unsaturated fats.

“Fat makes kids gain weight.”

Excess calories contribute to weight gain — not healthy fats alone.

Understanding fat quality helps parents make confident choices.

When to Seek Extra Guidance

Talk to a GP or dietitian if:

• Your child avoids most fat-containing foods
  
• They follow a restrictive diet (e.g., dairy-free, egg-free)
  
• You’re concerned about growth or nutrient intake
  
• You’re navigating allergies and need safe fat alternatives
  

Healthy fats should fit naturally and comfortably into your child’s diet.

Final Thoughts: Healthy Fats = Healthy Brains, Bodies & Meals

Healthy fats are nothing to fear — they’re a fundamental part of early growth. By choosing wholefood-based fats like avocado, oily fish, seeds and olive oil, you help your child build strong foundations for learning, immunity, and long-term wellbeing.

If your childcare centre wants support developing balanced, fat-conscious menus that align with nutrition guidelines, we’re here to help.

Enquire or book a discovery call today.