Omega-3 fatty acids are a healthy type of fat that support brain function and growth and development. They also reduce the risk of developing heart disease. A child's body does not make omega-3s, making it necessary to regularly serve foods that contain them. If you worry your child may not be getting enough, talk with her pediatrician. There is no standard daily omega-3 recommendation for children, but the doctor may recommend a supplement.
Seafood
Fish is one of the best sources of omega-3 fatty acids, and many types offer a good dose. Try feeding your child seafood a couple times a week as an alternative to red meat. Mackerel and canned salmon both contain 2.2 g of omega-3s per 4-oz. serving, and sardines contain 1.8 g per serving. Avoid giving your child kingfish, swordfish, king mackerel and tilefish because these species are high in mercury. If your child prefers shellfish, offer crab, which has 0.6 g per 4-oz. serving, or scallops, with 0.5 g per serving.
Nuts
Provided your child doesn't have a nut allergy, including them in his diet will increase his omega-3 intake. Walnuts are best, with 2.6 g per ounce. Try adding them to oatmeal or trail mix as an easy way to get your child to eat them. Flaxseed is another good option and contains 1.8 g of omega-3s per ounce. Add ground flaxseed to muffin or pancake mix or a smoothie for a slightly nutty flavor. Pecans, pistachios and pumpkin seeds also contain small amounts of omega-3s, with 0.1 g per ounce.
Oils
An easy way to incorporate omega-3s into a picky child's diet is to cook with oils that contain them. Substitute them for butter or other cooking oils when preparing foods for your child. A tablespoon of flaxseed oil contains 6.9 g of omega-3s, walnut oil has 1.4 g and canola oil has 1.3 g. Sardine oil and cod liver oil also contain omega-3s, but their flavor may not work well with all types of dishes.
Fortified Foods
Many foods are being sold with added omega-3s. This typically doesn't change the flavor of the food, but allows you to increase your child's intake with foods she already enjoys eating. Look for bread, yogurt, eggs, juice and cereal fortified with omega-3s. They are available at some supermarkets and many health food stores, and increase your child's intake with little effort.
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