WHAT’S ON THE PLATE: FATS

Why are fats so crucial at this age?

Fat is vital for a child’s growth and development, particularly for their developing brain. Please do not restrict fat during the first three years. 30-40 percent of their total calories should come from fat. To give you an idea of quantity, if your toddler consumes the recommended 16 ounces of whole milk per day, this will cover about half of the recommended daily fat intake for children ages 1 to 3 years.

Your toddler should get their fats from different sources, such as dairy products, including butter, eggs, fatty fish (salmon, sardines, trout), avocado, peanut butter, and other nut butters. You can also use oils in your cooking and as dressings. Some healthier options are avocado oil, canola oil, grapeseed oil, olive oil, and sunflower oil. 

Until the age of at least 3, you should continue to provide ample fat in their diets. If you consider moving to a lower-fat diet before the age of 3, please talk with your child’s healthcare provider beforehand.

Note: You may need to gradually make the switch as they may now have become very accustomed to whole milk, so slowly add more lower-fat milk to their whole milk until the changeover is made.

Fat- Think about incorporating fat at most meals

Nut butters (spread thinly on toast or banana), avocados, fatty fish (salmon, sardines, trout), and eggs

Full Fat Cheese, yogurt, and butter

Oils (avocado, canola oil, grapeseed oil, and olive oil are good options)