High-fat foods often have a bad reputation for causing weight problems and heart disease. But the truth is they’re not all created equally.
Certain types of fats have health benefits and are essential for children’s growing bodies. Other types of fats are less healthy or even harmful.
Keep reading to learn:
- What are fats?
- What is fat good for in a child’s body?
- Which foods provide the most healthy fats?
What Do Fats Do for Children’s Bodies?
Fat is as essential for your body as protein, carbohydrates, vitamins, and minerals. Children need to eat fat for these and other functions:
- To absorb vitamins A, D, E, and K. These are fat-soluble vitamins in fish, nuts, leafy green vegetables, and other foods. Everyone needs fat in their diets to absorb these vitamins and prevent deficiencies.
- To build healthy cells. Fat makes up the membranes that line all the body’s cells. It helps control what goes into and out of your cells, allowing nutrients in and wastes out.
- To feed brain cells. Fat is an essential component of brain and nerve cells. It’s necessary for healthy brain growth and development, especially from infancy through adolescence.
- To make hormones, like estrogen and testosterone. As children become teens, fat serves as a building block for sex hormones that are crucial in puberty.
- To provide energy. Fat-rich foods are a good energy source for children’s growing bodies. Fat helps fuel them through school, playtime, and sports.
What Are Fats: ‘Good’ vs. ‘Bad’
Four main types of fat come from plant and animal foods. Some fats are healthy and essential, while others — not so much.
Monounsaturated fat is a “good” fat that lowers cholesterol and promotes heart health. It’s high in these plant foods:
- Almonds and almond butter.
- Avocados.
- Olives and olive oil.
- Peanuts and peanut butter.
- Pecans.
- Pumpkin and sesame seeds.
Polyunsaturated fats are also “good” fats. Omega-3 fat is one of the most important types of polyunsaturated fat. It supports brain, eye, and hormone health, nerve function, and immune health, so it’s critical for growing kids.
Omega-3 fats are essential fats, which means your body can’t make them; you must get them from your diet from foods like:
- Canola oil.
- Chia and flaxseeds.
- Fatty fish like salmon, sardines, and mackerel.
- Walnuts and walnut oil.
Health experts often call saturated fat a “bad” fat. It comes mainly from animal foods like red meat, cheese, cream, and butter. Coconut and coconut oil are also high in saturated fat.
A small amount of saturated fat is OK, but too much may raise cholesterol levels and contribute to heart disease. The U.S. Dietary Guidelines for Americans recommends limiting saturated fat to less than 10% of total calories after age 2. That means if your child eats 1,500 calories, they should eat less than 17 grams of saturated fat.
Trans fat, also called partially hydrogenated oil, is another “bad” fat because it promotes heart disease, diabetes, and other chronic illnesses.
The FDA banned food manufacturers from adding partially hydrogenated oils to foods several years ago. However, foods made outside the U.S. can still contain them. Also, trans fats occur naturally in animal foods like beef, lamb, and butter.
Companies must list a food’s trans fat content on the nutrition label. But products can list “0 grams of trans fats” if they contain less than 0.5 grams per serving. You can also spot trans fat by the words “partially hydrogenated oil” in the ingredient list.
Both kids and adults should steer clear of foods made with partially hydrogenated oils, which may include:
- Commercial baked goods like cookies or crackers.
- Donuts or pastries.
- French fries or other fried foods.
- Microwave popcorn.
- Stick margarine or solid shortening.
Identifying Fat on the Food Label
Wondering how much and what type of fat is in your food? Check the Nutrition Facts label. It lists the total amount of fat and the breakdown of saturated and trans fat.
Many food manufacturers don’t list the amount of unsaturated fat in a food, but it’s easy to calculate. Add the saturated and trans fat together and subtract that number from the total fat grams.
Keep in mind that these numbers are all “per serving,” as listed on the label. You’ll have to double the fat grams if you eat twice the amount listed in a serving.
How Much Fat Do Children Need?
Children’s bodies and brains grow incredibly fast, especially from infancy through early childhood and during their teenage years. Fat is vital to healthy growth and development, and children need more fat in their diet than adults do.
- Children between the ages of 1 and 3 should get 30% to 40% of their daily calories from fat. Fat is critical during this stage for normal brain development. You don’t have to limit saturated fat in infants or children under age 2.
- Children ages 3 to 18 should get 25% to 35% of their daily calories from fat. Less than 10% should come from saturated fat and as little as possible from trans fat. Unsaturated fat should account for most of their fat calories.
It’s dangerous to restrict fat in a child’s diet because:
- Brain, central nervous system, and hormone development can suffer.
- They may not absorb fat-soluble vitamins.
- They may not get enough calories in their diet to grow normally or essential fat to support their health.
Tips for Adding Healthy Fats
Don’t fear fat for kids, but do focus on including more healthy fats with their meals and snacks. Try these ideas to boost unsaturated fat:
- Add avocado slices to a sandwich.
- Add chia seeds to a smoothie.
- Add a sprinkle of chopped pecans to cereal.
- Cook meals with olive oil.
- Serve fish twice a week.
- Serve whole milk or full-fat yogurt.
- Spread peanut butter on apple slices for an afternoon snack.
- Sprinkle pumpkin or sunflower seeds on salads and top them with an olive oil dressing. (It is recommended that children under 4 avoid whole nuts and seeds to reduce choking risks.)
To reduce saturated fat for kids over age 2:
- Ask for less cheese and extra vegetables instead of meat on pizza.
- Limit breakfast meats like bacon and sausage. Choose nut butters, yogurt or an egg instead.
- Limit fast foods like burgers and fries to occasional treats only.
- Offer fruit for dessert instead of cookies or ice cream.
- Switch to olive oil for cooking instead of butter or shortening.
Including healthy fats in daily meals and snacks can establish healthy eating habits that last a lifetime. Your nutritionist can help you determine how much fat your child needs and ensure they get the right fats.