For decades, fat was the villain. Low-fat everything lined the supermarket shelves, and breakfast became a parade of sugary cereals and fat-free yoghurts that left children hungry again by 10am.
Turns out, that advice wasn't quite right.
Fat — the right kind — is essential for growing children. And breakfast is one of the best places to include it.
Not all fats are the same
This is where the old "fat is bad" message got it wrong. There's a big difference between the fats in a doughnut and the fats in an avocado.
The fats worth including are the unsaturated kind — found in foods like oily fish, nuts, seeds, avocados and olive oil. These support everything from brain development to hormone function ᵃ.
Saturated fats (butter, cheese, meat) aren't off the table either — they're part of a balanced diet when not eaten in excess. It's the ultra-processed fats (hydrogenated oils, cheap vegetable oils in packaged foods) that are worth keeping an eye on.
Omega-3s: the brain-building fats
If there's one fat worth paying attention to, it's omega-3.
Omega-3 fatty acids play a key role in brain development and cognitive function — ᵇᶜ.
The challenge? Most children don't get enough, especially if oily fish isn't a regular feature at the table.
Good sources include salmon, mackerel, sardines, omega-3 enriched eggs, chia seeds, flaxseed and walnuts.
For children who won't touch fish (a significant demographic), plant-based omega-3 from flaxseed or algae can help fill the gap — though the conversion to the forms the brain uses best is less efficient than from fish sources.
Fat-soluble vitamins: why fat helps other nutrients work
Vitamins A, D, E and K are fat-soluble — meaning they need fat present in order to be properly absorbed ᵃ.
A bowl of fortified cereal with skimmed milk might contain vitamin D on paper, but without enough fat in the meal, absorption is limited. Adding some full-fat yoghurt, nuts or seeds to breakfast can make a genuine difference to how well those vitamins are actually used.
The staying power question
Fat digests more slowly than carbohydrates. Combined with protein and fibre, it helps breakfast hold — keeping children fuller for longer and reducing the mid-morning energy crash ᵈ.
A breakfast built mostly on refined carbohydrates (white toast, sugary cereal, fruit juice) hits the bloodstream quickly and leaves just as fast.
Adding fat to the mix — a spoonful of nut butter, some seeds, full-fat dairy — helps smooth things out.
This isn't about loading up on fat. It's about balance. A bit of fat, some protein, some fibre, and enough carbohydrate to provide energy. That combination tends to last.
Easy ways to add good fats to breakfast
You don't need to overhaul the whole routine. Small additions work well.
Nut butters — on toast, stirred into porridge, or blended into a smoothie.
Seeds — chia, flax, hemp or pumpkin seeds scattered on yoghurt or cereal.
Full-fat dairy — yoghurt, milk or cheese. The fat helps with satiety and nutrient absorption.
Eggs — one of the most versatile and nutrient-dense breakfast options going.
Avocado — if your child is among the rare ones who'll eat it. Worth a try.
The bigger picture
Fat isn't the enemy. It never really was — we just got distracted by decades of oversimplified dietary advice.
For children, the right fats support brain development, help absorb essential vitamins, and make breakfast actually last until lunch. That's not a minor thing.
The goal isn't perfection. It's finding small, repeatable ways to include good fats alongside everything else — and trusting that those small shifts add up over time.
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This is general information, not medical advice. If you have questions about your child's health, your GP or a registered healthcare professional is always the right place to start.
References
(a) British Nutrition Foundation. Fat. https://www.nutrition.org.uk/healthy-sustainable-diets/fat/
(b) Dighriri IM, et al. (2022). Effects of omega-3 polyunsaturated fatty acids on brain functions. Cureus. https://pubmed.ncbi.nlm.nih.gov/36381743/
(c) Karr JE, et al. (2011). Omega-3 polyunsaturated fatty acids and cognition throughout the lifespan. Nutr Neurosci. https://pubmed.ncbi.nlm.nih.gov/20172688
(d) Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. https://www.ncbi.nlm.nih.gov/books/NBK53550/
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