Omega-3 and 6 are important for your toddler’s health, growth and development. Unfortunately, there are some omega-3 and 6 fatty acids that the body cannot make itself. These are called essential fatty acids, and it's important to include foods that contain them in your toddler's diet.

The omega-3 essential fatty acid (alpha-linolenic acid) is especially important, as it helps with brain development.

Omega-3 fatty acids are in some everyday foods like eggs and rapeseed oil, as well as oily fish like mackerel and salmon. Omega 6 comes from vegetable oils like sunflower or corn oil, and also eggs and avocado.

Your toddler most likely loves tasting new foods, but if they’re not feeling particularly adventurous, try having a bit of fun at mealtimes. You could help them turn their plate into a happy face by using slices of hard-boiled egg as eyes with some poached salmon for a smile. Your toddler will have fun rearranging your creation too!

• Tinned oily fish like mackerel or sardines are packed with omega-3 and are great on toast, in pasta or in sandwiches, and yummy with tomato ketchup.
• Serve up a toddler milk which is enriched with essential omega-3 and 6 fatty acids to help your toddler get these nutrients.
• Use different oils for cooking – alternate between olive, sunflower, corn etc.

Making mealtimes munch-able is great fun and your toddler will love trying all the different dishes you cook for them. But if you need some extra inspiration, we've put together some healthy, tasty recipes that contain all the nutrients they need. And there are lots more interesting articles about toddler feeding on our website too.