Healthy fats for babies and toddlers

Why young children need fat

Fat is a big part of a young child’s diet, and that’s how it should be.

• Energy in small portions. The NHS says young children, especially under 2, need the energy fat provides. A gram of fat has 9 calories, compared with 4 for protein or carbohydrate (NHS), which helps when tummies are small.
• Vitamins. Fat helps the body absorb vitamins A, D and E, and some vitamins are found only in fats (NHS).
• Growth. The AAP says babies and young toddlers should get about half of their calories from fat, and that cholesterol and other fats are very important for growth and development at this age. It advises against restricting fat in children under 2.

Breast milk or infant formula is your baby’s main food until 12 months (US Dietary Guidelines, NHS), and it supplies much of this fat. Solid foods add more as your baby eats more.

Don’t go low-fat under 2

• Dairy foods from 6 months. The NHS and the US Dietary Guidelines both suggest full-fat dairy foods, like plain yogurt and pasteurized cheese, from around 6 months. The NHS recommends full-fat cheese, yogurt and fromage frais up to age 2.
• Milk from 12 months. The AAP recommends whole milk from 12 to 24 months for most children, unless your pediatrician suggests reduced-fat milk because of a family history of obesity or heart disease. The newest US Dietary Guidelines also say to give whole milk when formula stops at 12 months. The NHS says whole or semi-skimmed milk can be a main drink from age 1, but not skimmed or 1% milk before age 5. See cow’s milk at 12 months.
• No saturated fat limit before 2. The US Dietary Guidelines’ limit of less than 10% of calories from saturated fat doesn’t apply to children under 2, and their pattern for toddlers includes higher-fat dairy.

Many plant drinks are much lower in fat and energy than whole milk: see plant milks for toddlers.

Good sources of fat, served safely

The newest US Dietary Guidelines name meats, poultry, eggs, omega-3-rich seafood, nuts, seeds, full-fat dairy, olives and avocados as foods with healthy fats. For babies and toddlers:

• Avocado. Ripe avocado in thick spears or mashed: see avocado (and the US and UK note below).
• Oily fish. Salmon, sardines, mackerel and trout, fully cooked and checked for bones. See omega-3 for babies and fish for babies.
• Full-fat dairy. Plain whole-milk yogurt, grated pasteurized cheese and cottage cheese.
• Eggs. Well cooked: see egg.
• Nut and seed butters. Smooth peanut butter, almond butter, tahini or sunflower seed butter, thinned into porridge or spread thinly on toast fingers. The CDC lists chunks or spoonfuls of nut butter, and whole or chopped nuts and seeds, as choking hazards.
• Ground nuts and seeds. Finely ground walnuts, ground flaxseed cooked into oatmeal, ground chia seeds stirred into porridge or yogurt and left to soak and thicken, or ground hemp seeds stirred into food.
• Oils for cooking. The NHS suggests choosing an oil high in unsaturated fat, such as rapeseed (canola), soya or olive oil, and using as little as possible. The US Dietary Guidelines say to prioritize oils such as olive oil.
• Olives. Pitted and finely chopped or blended into food. They’re salty, so use only a little: see olives.

Small amounts of butter or ghee stirred into vegetables are fine, but they’re mostly saturated fat (NHS), so lean on the foods above most of the time.

Fat-rich foods and allergies

Several of these foods are common allergens: peanut, tree nuts (almond butter, walnuts), sesame (tahini), egg, milk (yogurt, cheese) and fish. The NHS says to introduce them from around 6 months, one at a time and in small amounts, so you can spot any reaction. Keep each one in your baby’s diet once they tolerate it. See how to introduce allergens and allergens.

Anaphylaxis symptoms usually start within minutes (NHS). If your baby has trouble breathing, wheezing, sudden swelling of the lips, mouth, tongue or throat, or turns pale or floppy after eating, and they have an epinephrine (adrenaline) auto-injector, use it right away, then call for an ambulance. Call 911.Call 999.Call your local emergency number (such as 112 in Europe or 000 in Australia). If you don’t have an auto-injector, call straight away. Keep your baby lying down, never standing or walking (on their side if they’re vomiting, head and shoulders a little raised if breathing is hard). See signs of anaphylaxis.

Saturated fat: where to cut back

The NHS says to keep the amount of saturated fat your family eats to a minimum, and that children should have less than the adult limits. Foods high in saturated fat include (NHS):

• fatty cuts of meat, and meat products like sausages and pies
• butter, ghee and lard
• cream, soured cream and ice cream
• biscuits, cakes and pastries
• palm oil, coconut oil and coconut cream
• cheese, especially hard cheese

That doesn’t mean cutting out cheese or whole milk under 2: both are recommended at this age (AAP, NHS). The easiest wins are processed and fried foods. The newest US Dietary Guidelines say that significantly limiting highly processed foods helps keep saturated fat down.

Easy swaps from the NHS for your family’s cooking:

• Grill or bake food instead of frying it.
• Skim the fat off mince dishes and curries while they cook.
• Choose leaner cuts of meat, and take the skin off chicken.
• Stretch stews and casseroles with lentils, split peas or soaked dried beans.

These are for the family’s meals, not a reason to take the fat out of your baby’s own food: under 2, your baby still needs the full-fat dairy, oily fish, avocado and nut butters above.

Many fatty processed foods are also salty or sugary: see salt and sugar for babies.

After age 2

From age 2, children can gradually have less fat. The AAP suggests lowering it to about a third of daily calories by ages 4 to 5, and moving from whole milk to low-fat (1%) or nonfat milk, often via reduced-fat (2%) milk for a few weeks. The NHS says lower-fat dairy can come in gradually after 2, if your child is a good eater and growing well, and that by age 5 children can eat the same kind of balanced diet recommended for adults.

Where US and UK advice differs

• Milk at 12 to 24 months. AAP: whole milk. NHS: whole or semi-skimmed milk.
• Milk after age 2. AAP: low-fat (1%) or nonfat milk from age 2. NHS: no skimmed or 1% milk as a main drink before 5, though they can be used in cooking from age 1.
• Cooking fats. The US Dietary Guidelines (2025–2030) say to prioritize oils such as olive oil, with butter or beef tallow as other options. The NHS says to choose oils high in unsaturated fat, such as rapeseed or olive oil, and to keep saturated fat, including butter and lard, to a minimum.
• Raw avocado before 12 months. The NHS lists grabbable bits of avocado as a finger food from around 6 months. For babies under 1, the AAP says that apart from mashed banana, most fruits should be cooked until soft. If you follow US advice closely, use only fully ripe avocado that squashes easily and mash it well, or ask your pediatrician.