Glossary · Food categories
Healthy fats
Fats from olive oil, avocado, nut and seed butters, ground seeds and oily fish, which also help the body take in some vitamins. Young children, especially under 2, need plenty of energy from fat to grow, so there's no need to trim fat from their meals.
Why young children need fat
Young children, especially under 2, need plenty of energy from fat to grow. That's why full-fat yogurt and cheese are the usual choice at this age, and why there's no need to trim fat from a baby's or toddler's meals. Fat also helps the body take in vitamins A, D, E and K. Low-fat and diet versions of foods are made with adults in mind.
Easy healthy fats
- Avocado, mashed or in soft strips.
- Olive oil or canola oil in cooking, or drizzled on vegetables and pasta.
- Oily fish like salmon and sardines, flaked with every bone removed.
- Nut and seed butters, thinned or spread thin. Whole or chopped nuts wait until at least age 4.
- Ground flax, chia or hemp seeds stirred into porridge or yogurt.
- Full-fat plain yogurt and cheese.
Easy ways to add them
Small additions go a long way:
- Stir a little olive oil into mashed vegetables or pasta.
- Spread mashed avocado on toast strips.
- Mix ground seeds into oatmeal or yogurt.
- Choose full-fat plain yogurt for babies and toddlers.
- Make salmon or sardines the fish-night pick.
As children get older
After age 2, the family's everyday fats can lean toward oils, avocado, nuts, seeds and fish, with butter, cream and fatty processed meats as a smaller part of the week. Fried snacks and pastries are occasional extras. You don't need to measure anything; just keep a little healthy fat in most meals.
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References
Related terms
Miriel uses this concept across food scans, meal plans, and AI Coach responses where it is relevant to a child's profile. For the underlying clinical and scientific basis, see the research page.