When I mention kids and nuts in the same sentence, some parents react as if I’ve said something outrageous. That’s because nuts often get lumped together with two scary F-words: fat and fear.

Many parents shy away from giving nuts to children, worrying they might cause weight gain or trigger serious allergic reactions. But the truth is, nuts can be highly beneficial for children, and avoiding them could do more harm than good.

Why the Fat in Nuts Is Good for Kids

Years of low-fat messaging from the diet industry have made many parents think all fats are bad. That’s simply not true.

Nuts are rich in fat, but mostly the healthy kind — unsaturated fat. These fats support heart and digestive health and can even help reduce inflammation.

On top of that, nuts are loaded with nutrients crucial for growing kids, including omega-3 fatty acids, which support brain, nerve, and eye development. They’re also one of the best sources of dietary antioxidants, known as polyphenols, which may help protect against chronic disease.

The combination of fibre, protein, and good fats in nuts also means they digest slowly, helping kids feel full for longer. Interestingly, up to 20% of the energy from nuts isn’t absorbed, yet they still contribute to satiety. The high fibre content also promotes regular, healthy bowel movements.

In fact, research suggests that including nuts in children’s diets may even help manage weight, with higher nut consumption linked to a lower risk of being overweight.

What About Allergies?

Nut allergies are understandably worrying for parents, and their prevalence is on the rise. However, research indicates that introducing nuts early in life in safe forms can actually lower the risk of developing an allergy, even for children with a higher genetic risk.

For example, one study found that infants regularly given peanuts were 71% less likely to have a peanut allergy by adolescence.

To introduce nuts safely, it’s best to start between four and six months with 100% nut spreads to reduce the risk of choking. Begin with a tiny amount on the inside of your baby’s lip and observe for 30 minutes. If there’s no reaction, slowly increase the portion in small increments over time.

For children with a family history of allergies, consult your GP first. If a reaction occurs, mild cases can be managed with non-sedating antihistamines. For severe reactions, call emergency services immediately and use an EpiPen if available.

How to Include Nuts in Kids’ Diets

Nuts can be a nutritious snack that also helps keep processed foods at bay. Children are generally good at regulating their calorie intake, so there’s no need to restrict nuts once they’re old enough.

Once nuts are no longer a choking hazard (typically between ages three and five), it’s safe to offer a large handful daily. Younger children can enjoy nuts as butters or finely crushed in meals to avoid choking.

Even adults often avoid nuts due to fears about calories, yet research shows that even generous portions of up to 100 grams per day don’t cause weight gain and may actually modestly reduce body fat.

Current dietary guidelines in Australia still suggest limiting nut intake, but the evidence shows these recommendations may need updating.

Practical Tips for Getting Kids to Enjoy Nuts

Getting kids to eat nuts can feel tricky, but with a few simple strategies, you can make them a regular, healthy part of your child’s diet. Here’s how to make nuts more appealing and safe for little eaters:

• Offer variety: Nuts are nutrient-dense, but kids can be picky. Mixing different types keeps things interesting. Choose raw or dry-roasted, unsalted options to avoid extra oil and salt.
• Be persistent: Children may need 8–10 exposures to accept new foods. Offer nuts regularly without pressure. Check out Tips for Introducing New Tastes to Picky Eaters for more strategies on helping children try new foods.
• Start mild: Begin with sweeter, softer options like cashews, almonds, or peanuts, which are easier for younger palates.
• Introduce stronger flavours gradually: Mix more robust or bitter nuts like walnuts, pecans, or Brazil nuts into recipes or meals to balance taste and texture.

For more ways to expand your child’s diet, see Foods That Improve Eating Diversity In Children.

Wrapping Up

Nuts are a simple, nutrient-packed way to support your child’s growth, brain development, and overall health. With the right precautions for allergies and choking, there’s no reason to shy away — offering a variety of nuts regularly can become a healthy, satisfying part of their everyday diet.

Stay ahead with current tips, professional advice, exclusive savings, and priority support!

Click Here

Meet Dr Nick Fuller

My Story

As a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.

But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.