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(Editor’s note: Hello, Internets! Please welcome Adana who brings us some yummy suggestions for healthy fats to incorporate into your kids’ diet. Thanks, Adana!)

Fats have been given a bad rep by the media. Most people assumed that eating fats is the main cause of gaining weight, but this isn’t necessarily the case.

While it’s true that fats do contain the amount of calories as proteins and carbohydrates do, eating a considerable amount of healthy fats can actually help in maintaining weight and protect your child’s health. The key here is choosing the right fats and eating them in the right time.

Let’s have a look at the top 5 healthy fats that your children should add in their meal plans.

Flax Seeds

If your child is a fan of yogurt, cereals or any baked foods, adding in some flaxseeds will not only improve their health but it will provide dietary fibre that helps to ease hunger pains & increase the flavour of the foods. Or, if your kid’s favourite drink is a cup of warm coffee every morning, simply grind flaxseeds in a coffee grinder to enhance the digestibility and also the nutritional value.


Delicious with exceptional nutritional value (omega 3 fatty acids), cooking some salmon will not only provide high quality fats, but it’s also a great choice because of its low mercury content. If your kid is a fan of seafood, then make sure this is at the top of your list.

Natural Peanut Butter

Peanut butter will make you go nuts! Unsweetened and natural peanut butter is a great alternative to put on a bread during breakfast. This magical jar of healthy fats can be easily spread on anything and it will become a yummy snack. Perfect for anyone who’s rushed for time.


Nuts like cashews and almonds are perfect to be chewed on when your kids are watching TV. Either eating them directly, sprinkle over fruit salad, add it into your homemade cookies, or as a garnish for your main dish. The crunchiness of the nuts will definitely make your kids fall in love with your dish.


Avocado is one of the only fruits that actually contain dietary fat. The easiest way to serve avocado is to buy a can of salsa and mix it up with avocados. Or, if you have the time, blend the avocado and mix it with lemon juice, sweetened condensed milk and bake a pie. Combining the texture of avocado with the crunchy pie crust is extremely addictive. Beware, you have been warned 😀

Remember, moderation is the key to maintain a good healthy lifestyle. All you gotta do is take out the bad fat and replace it with the good one.

Adana is a stay at home mom who loves hitting the gym and writes for a website offering high quality adjustable dumbbells for sale.

Eating healthy fats can reduce your risk of heart disease later in life. However, if you or anyone you know already suffers from a heart disease, learn about the benefits of Coronary Artery Bypass Surgery

Earnest Parenting: help for parents who want healthy children.

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