Many new parents wonder how to introduce solid foods to their babies. While most are familiar with the basics—one new food every couple of days; starting with 1-2 tablespoons of pureed foods and stopping when your baby loses interest; offering solids at least twice a day initially, aiming for 3 meals plus or minus snacks—I want to focus on incorporating healthy fats into infants’ and toddlers’ diets.
Common first foods, such as infant cereals (which I advise against due to their processed nature—any “just-add-water” food isn’t exactly how nature intended), pureed fruit, and soft or pureed vegetables, are often virtually fat-free. However, babies rely on healthy fats for crucial brain development. This is likely why, in countries like India, babies and children are fed spoons full of ghee, or clarified butter. Although I am not generally a proponent of feeding children ghee, I do recommend including healthy fats in a baby’s diet for two key reasons: 1) extensive brain development occurs in the first years of life, and 2) there are as-yet unclear long-term effects on metabolism.
We know that timing of exposure to solids impacts a baby’s metabolic future, which is why infants should be fed solids only after age 4-6months. Similarly, predominant exposure to sugars and starches from cereals, baby biscuits and other processed starter foods may impact a baby’s metabolic future. We are just beginning to learn about how our genetic make-up is influenced by what we eat. Reducing sugar load (especially refined sugars and starches) and improving healthy fat intake may prove vital in positively impacting the blueprints with which we are born.
Don’t get me wrong: fruits and vegetables are undeniably full of healthy nutrients—this cannot be overemphasized! However, I just want us all to remember that fats are also an essential part of our bodies, involved in everything from providing energy to lining our cells to regulating gene function.
Here are some ideas on how to easily incorporate foods that contain healthy fats into your child’s (or your) diet.
Avocados. Avocado is a fantastic first food, rich in monounsaturated fats that can positively affect lipid profiles in adults (and potentially children as well). Avocado is easy to puree or mash with a fork. Plus, once babies are 6-10 months old, they can usually pick up chunks of avocado and break soft pieces with their gums. As a friend mentioned, it is also an easily portable food—another perk. with their gums. And as a friend mentioned, it is an easily portable food—another perk.
Seeds. Seeds are excellent foods, abundant in vitamins and minerals. However, seeds like pumpkin and sunflower are tough for little ones and pose choking or aspiration risks. Chia seeds and ground flax seeds are my favorites due to their ease of use (for people of all ages and dental development!) and their high omega-3 content. While known for their anti-inflammatory properties, omega-3 fats are essential for neural and eye development pre- and post-natally. Chia seeds or ground flax seeds can be mixed into oatmeal, smoothies, or virtually anything, and they are easily eaten by babies and toddlers. Remember, flax seeds must be ground to be effectively digested, but chia seeds can be eaten whole.
Sesame seeds are also a simple, sprinkle-able addition to a child’s food (thank you to my cousin, Ramesh, for reminding me of how great sesame is!). They are rich in many vitamins and minerals, including calcium and iron.
Seeds, especially flax and sesame, are rich in lignans, plant chemicals with antioxidant properties—another bonus.
Whole milk yogurt. Of the saturated fats available, dairy is probably the healthiest, and yogurt is an easy and fast food to add into your child’s diet. Don’t fall for the marketing ploy of “baby yogurt!” Most yogurts marketed for babies are organic and made of whole milk. You can buy any whole milk yogurt, though baby yogurt single-serving packages are convenient for packing lunches. I always recommend plain yogurt, not the sweetened fruit-flavored yogurts. You can add your own fruits (berries, bananas, peaches) or mix the yogurt with other types of foods. I mix veggies into yogurt all the time. With younger babies, puree your foods and mix them into the yogurt. As kids get older, you can add in food with more texture. Kids tend to love yogurt, so it is an easy way to mix in all sorts of goodness.
Eggs. Eggs are a quick and filling source of fats. Depending on the quality of the egg, it may even contain good doses of omega-3 fats. For babies, take the yolk of a boiled egg (the yolk contains the fat) and mash it. Since it is powdery, for babies, I recommend mixing it with a pureed vegetable, like squash or sweet potato. As infants get older, they can pick up quartered pieces of egg yolk. (Note: I often recommend starting with yolks before whites, as yolks may be tolerated better than whites. Also, the yolk contains the fat, while the white contains the protein).
Nuts and nut butters. The problem with nuts is that they are a choking hazard. However, they can be crushed or powdered to a level your child can tolerate. Peanut butter is sticky, so mixing it with breastmilk or formula can help. I sprinkled powdered walnuts on my daughter’s oatmeal (she was eating rolled oats, since we know how I feel about baby cereals) in her 6th or 7th month. Walnuts and almonds are great sources of healthy fats. I recommend discussing with your doctor if you are worried about allergic reactions. I always tell parents that there is no reason to avoid any food after the age of six months, unless, of course, the parent does not feel comfortable.
All fat is not created equal. A brief review on saturated fats and trans fats: My basic advice is that adults may need to watch their saturated fat intake. These are mostly found in dairy, meats, and coconut oil. Your personal risk should be discussed with a doctor versed in lipidology, the study of fats and cholesterol. For kids, risk is also personalized, but a good general rule is to limit saturated fats, because of their inflammatory nature. When choosing between olive oil or butter, choose the olive oil.
When it comes to trans fats, I have a zero-tolerance policy. Trans fats can be tricky because labels can read “zero grams trans fat,” yet still contain up to half a gram. That’s why, when you buy processed foods, you have to read the entire label and avoid foods that contain partially hydrogenated oils.
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References:
Jump, Donald B. “Fatty acid regulation of gene transcription.” Critical reviews in clinical laboratory sciences vol. 41,1 (2004): 41-78. doi:10.1080/10408360490278341
