Omega-3 fatty acids are important for a child’s growth and development, particularly for the brain and nervous system. When infants and toddlers begin eating family foods, it’s helpful to think about both the type of fat offered and the overall amount.
Canola oil and fats for cooking
- Canola oil is naturally rich in omega-3 fatty acids.
- A simple way to provide omega-3 is to use canola oil or spreads made with canola oil on bread and in cooking.
Children under 2 years of age need a higher proportion of fat in their diet than adults to support growth and development. For this reason, full-fat spreads and foods are recommended rather than reduced-fat or “light” options.
Butter
- Butter contains relatively small amounts of omega-3 and is therefore not the best primary fat source for young children.
- If butter is used, it’s helpful to balance it with omega-3-rich foods such as canola oil and fatty fish (for example salmon).
- Breastfed children also receive omega-3 fatty acids through breast milk.
Amount of fat
When a child begins eating family meals, some meals may need additional fat to meet energy needs—especially if the family diet is low in fat. In these cases, adding about 1 teaspoon of oil or fat per serving, with a total of no more than about 1 tablespoon per day, is generally sufficient.
For children who are small or gaining weight slowly, offering large amounts of fat alone is not a good long-term solution. Children usually need a balanced intake of many nutrients—not just fat. Adding excessive fat can crowd out other important foods and reduce intake of essential vitamins and minerals.
Sources: