What Parents Should Know About Healthy Fats When Starting Solids

While there are many nutrients that parents focus on—and in some cases stress about—fat is often overlooked in pediatric nutrition, particularly essential fats. Fats are pretty straightforward in infancy. There’s zero restriction on fat intake for babies, and both breast milk and formula naturally provide enough fat for a baby to grow and develop.

Fat plays several important roles:

• It allows absorption of fat-soluble vitamins (A, D, E, and K)

• It slows intestinal motility, helping babies feel satisfied and aiding in digestion

• It supports the metabolism of key vitamins and minerals across the GI tract

• It’s essential for building and maintaining brain cells, as well as crucial for cognitive function

• It contributes to overall growth and development

What kind of fat is good for babies?

Types of fat in baby nutrition

Many people are aware of the three main forms of fat:

• Saturated fats
  

• Monounsaturated fats
  

• Polyunsaturated fats
  

These categories reflect their biochemical structure, mainly the number of double bonds in the carbon chain. While all of them have health implications, this article focuses on polyunsaturated fats, which include the most essential fats for infants.

What are omega-3 and omega-6 fatty acids?

Omega-6 for infants: Why linoleic acid matters

There are two essential types of polyunsaturated fats: omega-6 and omega-3 fatty acids. Though omega-3s tend to get more attention, omega-6s—especially linoleic acid—are vital for infant health. Linoleic acid supports growth during the first year and comprises up to 20% of the fatty acids in human milk.

You’ll find linoleic acid in:

• Nuts
  

• Eggs
  

• Cheese
  

• Beef and poultry
  

• Tofu
  

• Vegetable oils (especially common in American diets)
  

However, because linoleic acid is so abundant, overconsumption—particularly from processed oils can have negative health effects over time.

Omega-3 for babies: ALA, DHA, and EPA explained

There are three types of omega-3s, each with unique health benefits and sources:

Alpha-linolenic acid (ALA) is the plant-based omega-3 found in:

• Hemp seeds
  

• Chia seeds
  

• Flaxseed
  

• Walnuts
  

It supports cognitive development and has anti-inflammatory effects, potentially lowering childhood obesity risk. ALA also:

• Aids calcium absorption (bone health)
  

• Reduces oxidative stress (important in preventing chronic disease)
  

Breast milk and formula provide adequate ALA early on, but after transitioning to solids, babies should get 0.5–1.0 grams per day.

Eicosapentaenoic acid (EPA) – Immune support and inflammation control

Though often seen as less critical than DHA, EPA is a powerful anti-inflammatory and supports DHA’s brain-boosting benefits.

EPA benefits:

• Reduces cytokines (inflammatory markers)
  

• Supports immune health during frequent early-life exposures to pathogens
  

• Modulates inflammatory conditions like eczema, common in infancy
  

• Aids lipid metabolism, maintaining healthy triglyceride levels
  

EPA must be obtained through seafood:

• Wild-caught salmon
  

• Trout
  

• Mackerel
  

• Sardines
  

• Anchovies
  

• (Some shellfish, to a lesser extent)
  

Docosahexaenoic acid (DHA) – The brain builder

DHA is the star nutrient for the central nervous system. Nearly half of the brain’s polyunsaturated fats are made of DHA, underscoring its role in:

• Cognitive development
  

• Visual acuity (via its concentration in the retinas)
  

DHA needs begin in utero, which is why pregnant mothers are encouraged to consume:

• 300 mg DHA + 200 mg EPA daily
  

After birth, infants and toddlers need ~500 mg of omega-3 daily, with at least half being DHA.

Why real food sources matter for DHA

While some baby snacks are fortified with omega-3s, they often contain only ALA—or very small amounts of DHA. Real food sources like salmon, sardines, or algae (for plant-based families) are much richer in the forms of omega-3 your baby’s brain actually uses.

👶 Whole food = better absorption, fewer additives, and more support for brain and vision development.

How to add healthy fats to baby’s diet

Easy ways to introduce healthy fats when starting solids

Adding healthy fats to baby’s meals doesn’t have to be complicated. Try:

• Stirring chia or flaxseed into oatmeal
  

• Spreading a thin layer of nut butter on soft toast strips
  

• Mixing avocado into purées
  

• Offering small bites of cooked salmon or sardines
  

• Adding a tsp of olive or canola oil into purées or when cooking baby-led weaning food

Need help figuring out how much to feed your baby of fat-rich foods? We created a simple guide to serving sizes.

Final thoughts: Don’t skip the fat

There are many benefits of proper fat intake in infancy, and essential omega fats offer unique protective and developmental advantages. As babies transition to solids, it’s crucial not to shy away from fat — it’s not only safe, but essential for growth, immunity, and brain health.

Written by Dr. Tim Benik, DO

Pediatrician & Advisor at Bébé Foodie

Dr. Timothy Benik is a board-certified pediatrician at Cleveland Clinic with a background in both general pediatrics and integrative medicine. A fellow of the American Academy of Pediatrics, Dr. Benik brings a thoughtful, evidence-based approach to child nutrition. At Bébé Foodie, he serves as a trusted advisor, helping parents navigate safe and enjoyable feeding practices. He’s passionate about making the food journey a positive experience for both kids and caregivers.

This blog post is for information purposes only and shouldn’t be used as personal, health, nutritional, or medical advice. Always consult with your pediatrician before making any decisions about your child's health or readiness for various foods.