Healthy fats during weaning: energy, growth and practical choices

In the first and second year, fats are not the enemy: they help cover energy and nutrients in small portions. The key is choosing simple, suitable sources rather than products high in salt, sugar or low-quality fats.

This guide complements starting solids, protein during weaning and the weaning menu checklist.

Why they matter

Young children have small stomachs and high needs. A little healthy fat makes meals more energy-dense and often softer, which can make tasting easier.

This does not mean adding large amounts. It means avoiding menus that are too lean, dry or based only on vegetables.

Practical sources

You can use:

• extra virgin olive oil added after cooking;
• ripe soft avocado;
• plain full-fat yogurt with no added sugar, if tolerated;
• well-cooked fish, checked carefully and with bones removed;
• fully cooked egg;
• nut butters only spread thinly or mixed into soft preparations;
• ricotta or other fresh dairy in small amounts, checking salt.

For children under 2, "light" products or very low-fat diets are usually not helpful unless specifically advised by a clinician.

How to include them

Simple examples:

• vegetable and lentil puree with olive oil added after cooking;
• tiny pasta with soft fish and vegetables;
• mashed potato with avocado;
• plain full-fat yogurt with soft fruit;
• age-appropriate soft bread with a very thin layer of peanut butter, if already introduced and tolerated.

If you use finger foods, safety comes before the recipe: check safe cuts during weaning and choking during weaning.

What to limit

Not all fatty foods are the same. Limit:

• salty snacks;
• biscuits and sweet snack foods;
• frequent fried foods;
• sweet spreads;
• very salty cheeses;
• ultra-processed products;
• family dishes that are heavily seasoned.

The issue is not fat itself, but the package: salt, sugar, risky texture or low nutritional quality.

Key takeaway

Healthy fats during weaning support energy, texture and satiety. Use simple sources, small amounts, no routine low-fat products and always watch salt, sugar and choking risk.

Useful links

• Iron during weaning
• Water during weaning
• First baby food recipes
• Foods to avoid in the first year
• Weaning menu checklist