Can What You Serve Your Child at Meals Help Make Them Kinder?
Image description: a two-and-a-half-year-old toddler boy, holding a fish bone and pursing his lips! Thank you to his mom for sharing her photo.
We often talk about feeding kids to support their growth, immunity, and brain development, but what if food could also help nurture their kindness?
A groundbreaking study suggests that what your child eats, especially when it comes to seafood, may influence their social behavior, specifically their ability to empathize, share, and cooperate.
I’m always on the lookout for ways to help families raise healthy, well-nourished kids., so with that in mind, let’s dive into the potential connection between seafood intake and your child’s emotional development, and how to get even pickier eaters to eat more fish (without a fuss!).
The Surprising Link Between Fish and Social-Emotional Growth
A large, long-term study in the UK (called the ALSPAC cohort) recently explored how much fish children ate at age 7, and how that related to behavior a year or two later.
The researchers didn’t just look at IQ or academic performance. They focused on kindness, empathy, and emotional well-being using a tool called the Strengths and Difficulties Questionnaire (SDQ).
Here’s what they found: kids who ate the recommended amount of fish (about two servings a week) were significantly more likely to score higher on the prosocial behavior scale of the SDQ. That means they were more likely to show helpfulness, empathy, and cooperative behavior.
Even after adjusting for factors such as socioeconomic status, education, and parental behaviors, this connection remained strong. No links were found between fish intake and IQ, but the emotional benefits were clear.
Why Fish Matters for Brain and Behavior
In short, fish is a brain and body powerhouse. It is one of the richest sources of nutrients critical for healthy brain development and emotional regulation.
These nutrients include:
DHA and EPA (Omega-3 fats): These long-chain fatty acids are vital components of brain tissue and influence neurotransmitter function.
Iodine: Supports thyroid function, which is essential for brain growth.
Iron: A key nutrient in brain development and growth
Choline: Supports memory, mood regulation, and learning.
Vitamin D: Plays a role in mood, immune health, and even glucose metabolism.
High-quality protein: Provides the building blocks for neurotransmitters and muscles.
When and How to Introduce Fish to Babies and Toddlers
According to the American Academy of Pediatrics, fish can be introduced as early as 6 months, once your baby shows signs of developmental readiness for solids. One fish has been introduced and tolerated, aim to serve 2–3 ounces of fish per week (that’s about two to three 1-ounce servings).
Before serving to babies, cook fish thoroughly and be sure to remove any bones. When shopping for canned fish, look for BPA-free packaging and choose brands labeled “low salt” or “no added salt”.
As a pediatric dietitian and mom, I know how hard it can be to get some kids to eat fish. We’ll explore strategies to help pickier eaters enjoy fish further down. But know that even a few bites a couple of times a week can provide valuable nutrition.
Best Fish for Babies and Kids (Low Mercury, High Nutrients)
Choose small-prey fish that are highest in omega-3 fatty acids and lowest in mercury. Great choices for babies and kids include:
Wild-caught salmon – Packed with DHA and mild in flavor
Sardines – Soft bones are a great source of calcium and DHA (Look for brands that are packed in olive oil and have low or no sodium)
Arctic char – Mild, soft, and rich in healthy fats
North Atlantic mackerel (not king mackerel) – High in omega-3s
SteelheadTrout – A family-friendly favorite that’s easy to flake and serve
Flounder - A light, flaky, versatile fish
Haddock - Great for baking fish sticks
Fish to Avoid for Young Kids
Some types of fish contain higher levels of mercury than is ideal for small bodies, and too much mercury in the diet can have negative effects on a child’s developing nervous system. In general, try to avoid:
High-mercury fish: swordfish, shark, tilefish, king or Spanish mackerel
High-sodium fish: Smoked or canned fish can be particularly salty—consider waiting until after 12 months and serving in moderation
Limit tuna to no more than twice per week and choose canned light tuna instead of albacore or bigeye, which are higher in mercury
How to Serve Fish to Babies, Toddlers, and Kids
Fish is often under-consumed by children, partly due to unfamiliar flavors or textures. Here are some tips to help, especially if you have a picky eater:
1. Start Soft and Mild
Choose moist, flaky fish, like baked salmon or trout. Mix into mashed avocado, soft-cooked vegetables, or full-fat plain yogurt. For baby-led weaning, cut fish into finger-size strips or pre-load a spoon with mashed fish.
2. Food Chaining: Bridge from Familiar to New
If your child already likes chicken nuggets, use that as a starting point! Try:
Fish sticks made with cod or pollock (look for low-sodium options)
Homemade fish patties (like salmon and shrimp sliders)
Tuna melts on whole-grain toast
Fish tacos with mild white fish and kid-friendly toppings
3. Try Toppings and Dips
Kids love dips! Serve flaked fish with guacamole, cashew dip, hummus, baba ganoush, tzatziki, or even ketchup if that’s what works.
4. Offer Again and Again
Like with any new food, repeated exposure is key. It takes an average of 15 tries before a child accepts something new, so don’t give up after the first rejection—or the 15th!
Easy, Kid-Friendly Fish Recipes
Fish can be quick, healthy, and totally kid-approved. Here are some easy recipes that even toddlers and cautious eaters will love.
Easy Baked Salmon – A no-fuss, baby-friendly recipe with olive oil and lemon.
Salmon and Shrimp Sliders – Great for toddlers and older kids. Serve with steamed veggies or in a mini whole-wheat bun.
Fish Tacos with Slaw – Use mild white fish, like cod or flounder, and top with avocado and cabbage slaw.
Sardine Mash – Mix a can of sardines with mashed avocado or cream cheese and serve on toast sticks or cucumber rounds.
What About Mercury and Allergies?
Yes, fish is a common allergen, but current research shows that delaying introduction may increase the risk of allergy. Offering low-mercury fish early and regularly is likely protective and can reduce the risk of fish allergy.
Start with a small amount and watch for signs of a reaction (like rash, vomiting, or swelling). Talk to your pediatrician if you have concerns.
As for mercury, stick to smaller prey fish and limit your consumption of high-mercury species. The benefits of fish, especially for brain and emotional health, far outweigh the risks when you choose wisely.
Final Thoughts: Can Fish Really Make Kids Kinder?
While no single food guarantees a well-behaved or empathetic child, the nutrients in fish may help support the brain regions involved in social connection and emotional regulation. We now have some compelling evidence indicating that regular seafood intake is linked to more prosocial behavior in children, adding yet another reason to prioritize serving fish early and often.
If your child isn’t eating fish yet, it’s not too late to start! With a few smart swaps and a little patience, you can turn even the pickiest eater into a seafood fan.
If you’re getting ready to start your baby on solids, download my FREE Baby-Led Feeding Essentials Checklist to make sure you have everything you need to get started. You might also want to check out my online course for parents, which walks you through the whole process of starting solids using a baby-led approach.
If you prefer books and want help with starting solids, finding recipes the whole family (baby included) can enjoy, and navigating food allergy prevention during infancy, all at the same time, check out my new cookbook and guide to starting solids and introducing allergens! It gives you the latest research on safely introducing all top 9 allergens, and lots of recipes and tips to continue offering them consistently.
If you're looking for more individualized guidance on your child’s nutrient requirements and dietary preferences, I'm accepting new patients in my virtual practice and would love to meet with you.
Thanks for reading and happy feeding!