Fuel For Focus: How Parents Can Nourish Children’s Minds With The Right Fats And Oils

Last Updated:July 27, 2025, 17:17 IST

Children need healthy fats as they support brain health and cognitive development. Here’s how parents can make smarter food choices.

A new school year signals a fresh start for children across India. The transition from a joyful summer vacation to a disciplined school routine can be challenging for both kids as well as their parents. When adjusting to the new routine, regaining focus and energy levels becomes a shared priority as a family.

While practising an early bedtime routine or previewing academic material a week prior are helpful, it’s also equally essential to consider nutrition intake. More specifically, it’s important to reconsider ingredient choices, starting with choosing the right cooking oils and fats, which form the basis of any cooking. As we approach a new academic year, Dr. Shilpa Vora, Chief R&D Officer at Marico, shares how simple, nutrition-led choices, starting with the right cooking oils, can lay the foundation for a healthier, more productive school year.

Which Healthy Fats Are Essential For A Growing Mind?

Not all fats are bad; in fact, some fats are essential for a child’s learning and development. Dr Vora says, “Healthy fats like monounsaturated (MUFA) and polyunsaturated fatty acids (PUFA) are essential for a child’s growth and development, as they are vital sources of energy that contribute to overall growth and development.”

Among PUFAs, Omega-3 and Omega-6 fatty acids play an important role in supporting brain health and cognitive development.

Dr Vora advises, “While healthy fats are essential, they should be consumed in moderation as part of a balanced diet to avoid excess calorie intake. Pairing a nutritious diet with an active lifestyle, including playing sports, daily playtime or outdoor activities further enhances both physical health and cognitive development in children.”

Choose The Right Cooking Oils For Your Child’s Health

It is essential to develop the habit of reading labels when purchasing products. Dr Vora says, “While curating the grocery list, one should keep in mind that edible oils with excess saturated and trans fats can raise LDL (bad) cholesterol, which may increase the risk of developing childhood obesity and can contribute to other metabolic disorders as they age.”

“Instead choose multi-sourced edible oils for daily use, as they provide a good balance of fatty acids like MUFA and PUFA. These blended oils are rich in natural antioxidants and fortified with nutrients like Vitamin A and D, making them a smart choice for heart health,” suggests Dr Vora.

Another healthy addition to the list of cooking oils is cold-pressed oils. These oils are unrefined and retain the natural flavour and aroma of the seed due to their low-temperature extraction process, making them a wholesome choice for everyday meals. Saffola’s cold-pressed oil range, available in single-seed and dual-seed variants, offers a healthy balance of MUFA and PUFA, along with essential fatty acids like Omega 3 and Omega 6.

Develop Smarter Habits For Balanced Nutrition

• Healthy eating habits – Include a handful of nuts and seeds rich in heart-healthy fats and protein as part of your kid’s breakfast.
• Healthy meal habits – Additionally, make their meals enjoyable by incorporating seasonal and colourful vegetables, fruits, whole grains and legumes to provide essential nutrients that support long-term health.
• Healthy cooking habits – Incorporate modern cooking practices such as air frying, sauteing, baking or pan frying using moderate amounts of oils for everyday cooking.

A Back-To-School Kitchen Checklist For Smarter, Balanced Nutrition

• Stock up on Omega-3-rich ‘Brain Foods’ like chia seeds, flax seeds, avocados, walnuts, and salmon.
• Include healthy cooking oils with balanced fatty acid ratios for different meal preparations.
• Keep hydration and energy levels in check by encouraging regular water intake and including fresh fruit juices in moderation.
• Add fibre-rich foods like oats, wholegrains, apples, bananas, spinach, carrots, and quinoa to your diet to support gut and overall health.

By making educated and responsible choices, from choosing the right cooking oils and ingredients, to encouraging regular physical activity, parents can help kids develop better focus, health and stronger well-being for the new academic year.

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Delhi, India, India

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