Over the past few decades, peo­ple’s views on nutri­tion have changed dra­mat­i­cal­ly. From low-fat to high-carb diets, high-fat keto diets, and every­thing in between, it can be hard to know what counts as “healthy” when feed­ing kids. Espe­cial­ly for those who are just start­ing to get acquaint­ed with sol­id food. That’s why it’s so impor­tant to find a bal­anced diet and not fol­low fads and trends.

When kids first exper­i­ment with food, par­ents want to make sure they get the high­est qual­i­ty food. Healthy, organ­ic, unprocessed, these prod­ucts will not only expand the tastes of babies, but also help the body and brain devel­op bet­ter. Med­AboutMe has the top 10 healthy fats for kids and how to cook with them.

Extra virgin olive oil

Extra vir­gin olive oil is a healthy fat that not only adds a nut­ty fla­vor to food, but also makes the body health­i­er at the same time.

Olive oil con­tains vit­a­min E. It helps to strength­en the immune sys­tem and con­tributes to the neu­ro­log­i­cal devel­op­ment of chil­dren.

The best way to cook with olive oil for kids is to add it to veg­etable purees, sal­ads, or even driz­zle it on your food when you’re done cook­ing.

avocado oil

avocado oil

Avo­ca­do oil is a healthy fat rich in vit­a­min E. This oil can low­er blood pres­sure, improve car­dio­vas­cu­lar health, and reduce inflam­ma­tion in the body.

This oil can be used to cook food or sprin­kle over cere­al, but the eas­i­est way to include avo­ca­do oil in your diet is to add it to mashed veg­eta­bles.

Just one scoop or even less in a puree adds fla­vor to a meal while also pro­vid­ing much-need­ed healthy fats.

Rapeseed oil

For those who don’t want to cook with olive oil, rape­seed oil is a great option. Not only in terms of taste, but also in terms of health.

Rape­seed oil con­tains many vit­a­mins:

  • Vit­a­min A.
  • Vit­a­min D.
  • Vit­a­min E.
  • Vit­a­min K.

These vit­a­mins help main­tain vision, bones, skin, and blood clot­ting.

The best way to include rape­seed oil in your chil­dren’s diet is to add it to your puree. The taste of the prod­uct does not change, and the amount of heal­ing fats that the baby will receive is sim­ply off scale.


For years, but­ter has been con­sid­ered a “bad” fat. But it has since been bounced back on the list of healthy foods, and it should be the main fat for baby food.

But­ter is rich in vit­a­mins A, E, K and B12. It also con­tains riboflavin, cal­ci­um and niacin, which help chil­dren devel­op.

But what is even more valu­able is that but­ter con­tains omega‑3 and omega‑6 fat­ty acids. They pro­mote brain devel­op­ment in babies and sup­port the immune sys­tem.

Some of the best ways to cook with but­ter include:

  • Add to puree or por­ridge.
  • Spread on bread.
  • Add to soup or stew veg­eta­bles for soup on it.

But­ter is ver­sa­tile, so don’t be afraid to use it in dif­fer­ent ways.

Plain whole milk yogurt

Plain whole milk yogurt

Whole milk yogurt with­out addi­tives is a great way to improve your child’s gut health. But because it can be a bit sour, yogurt may need to be added to oth­er foods to make it palat­able to tod­dlers’ taste buds.

An easy way to improve the taste of baby yogurt is to sim­ply add some of their favorite fruit puree to it. This gives the yogurt a fruity fla­vor and makes it more “creamy”.

You can also add small pieces of berries and fruits to yogurt.

Life hack!

In hot weath­er, yogurt can be per­fect­ly frozen in small molds with an insert­ed stick: when cold, chil­dren are less capri­cious about the sour taste.

Easy and deli­cious. What more could moms want?

Egg yolk

Egg yolks con­tain healthy fats and omega‑3 fat­ty acids. And they can be a great source of fat in a tod­dler’s diet. They are easy to cook, which makes eggs an almost per­fect food for chil­dren.

In omelettes, in mashed pota­toes, in soup or sim­ply boiled in pieces — first offer the child the yolk (a quar­ter from about 7–8 months, or a whole quail egg yolk), and then intro­duce boiled egg white into the diet.

And for those kids who are a lit­tle old­er, you can make casseroles with cot­tage cheese and eggs or muffins with egg and veg­eta­bles.

salmon and salmon

Many par­ents do not think about offer­ing salmon to their babies. But because it con­tains pro­tein and healthy fats like omega-3s, it’s a great food for kids.


In addi­tion, the Euro­pean Asso­ci­a­tion of Aller­gists EAACI has con­firmed by research the effec­tive­ness of intro­duc­ing fish into the diet at the age of 7–8 months to reduce the risk of aller­gic reac­tions in chil­dren, includ­ing those with a hered­i­tary ten­den­cy to food aller­gies.

Cook­ing fish for babies is quite sim­ple.

  • First, you need to take the fil­let and care­ful­ly check it for the absence of bones.
  • Boil or cook in a steam / in a slow cook­er until ful­ly cooked.
  • Mash with a fork for chil­dren who are already learn­ing to chew, or puree (use a blender).

Do not rush for sea­son­ings — not all babies are use­ful. But you can add a lit­tle dill or pars­ley.

Do not salt: chil­dren under one year old (and prefer­ably up to two years) do not need salt in prin­ci­ple (as well as sug­ar)

And final­ly, add a side dish like mashed pota­toes or boiled car­rots, and that’s it — the dish is ready!



One of the most ide­al first foods for chil­dren is the avo­ca­do. Not only is it deli­cious, but it is also full of vit­a­mins and min­er­als that are impor­tant for chil­dren to be strong and healthy.

The vit­a­mins and min­er­als found in avo­ca­dos include:

  • Vit­a­min A.
  • Vit­a­min B6.
  • Vit­a­min K.
  • Vit­a­min C
  • Vit­a­min E.
  • Cal­ci­um.
  • Zinc.
  • Iron.
  • Potas­si­um.

Avo­ca­do has also proven to be effec­tive as a fruit full of antiox­i­dant, anti-inflam­ma­to­ry and antimi­cro­bial prop­er­ties. Neu­tral soft taste, soft tex­ture — what could be bet­ter for chil­dren?

While avo­ca­dos are great on their own, they can be mixed with oth­er veg­eta­bles, berries, or even added to yogurts, cere­als, and purees.

Did you know?

Sci­en­tists from the Uni­ver­si­ty of Illi­nois claim that avo­ca­dos are good for gut health.

Hard cheeses

Packed with vit­a­min K, cal­ci­um, and some healthy fat, hard cheeses like ched­dar are a great source of fat for kids.

Some ways to cook with cheese for kids include:

  • Omelet with cheese.
  • Sand­wich or toast.
  • And you can just give small pieces to chil­dren — this, by the way, is a great snack in case of a long jour­ney.

Peanut paste

Peanut paste

In the last decade, doc­tors have changed their minds about whether it’s okay to give peanut but­ter to babies under the age of one. Ear­ly intro­duc­tion of this poten­tial aller­gen has been found to pre­vent aller­gies.


For chil­dren at a high risk of peanut aller­gy, experts even advise start­ing an ultra-ear­ly acquain­tance — with micro­dos­es of peanut but­ter at 4–5 months. And this is not just advice: the effec­tive­ness of this method has been con­firmed by research by sci­en­tists from the Uni­ver­si­ty of British Colum­bia.

In addi­tion, the low­est num­ber of food aller­gic reac­tions to peanuts has been report­ed in Aus­tralia, where peanuts are pop­u­lar as a chil­dren’s break­fast item.

Dif­fer­ent chil­dren’s snack foods are pop­u­lar in dif­fer­ent coun­tries. And they are some­times very strange: for exam­ple, yeast spread on bread. We talked about strange, as well as unusu­al and inter­est­ing chil­dren’s snacks in this arti­cle.

So peanut but­ter (no sug­ar, no salt, no oth­er addi­tives) loaded with heart-healthy fats is a great addi­tion to an infan­t’s diet.

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