Proper nutrition during childhood is essential for their growth and development. Kids can also carry healthy eating habits with them as they grow older and lead healthy lives. You can start by teaching your child that certain fats should be limited, while some are actually an important part of a healthy diet. Consult a registered dietitian for helpful nutrition tips, recommendations and guidelines for your child.
Dietary Fat
Fat is necessary for the proper functioning and formation of several areas of the body. It is also vital for the absorption of fat-soluble vitamins. Along with carbohydrates and protein, fat provides calories that are used for energy by the body. Fat provides 9 calories for every gram, which is more than twice the amount of calories that carbohydrates or protein provide. Therefore, dietary fats should be limited in a child's diet. Saturated fat, unsaturated fat and trans fat are the different types of dietary fats found in foods. The United States Department of Agriculture reports that foods high in saturated fat and trans fat are associated with unhealthy cholesterol levels and heart disease.
Recommendations
Children that are 2 to 3 years of age should consume no more than 30 to 35 percent of total calories from fat, the USDA advises. Children and adolescents between the age of 4 to 18 should keep total fat intake between 25 to 35 percent of total calories. The majority of fat calories should be from food sources of unsaturated fats. A registered dietitian can help you determine your child's exact calories based on her age and activity level.
Sources of Fat
Fat is found in a variety of nutritious foods that children can eat daily. Sources of polyunsaturated fats are found in fatty fish such as tuna, cod and salmon. Fish are sources of a particular polyunsaturated fat known as omega-3 fatty acid. Other sources of polyunsaturated fats include vegetable oils such as corn and soybean oil. Monounsaturated fat food sources include avocados, nuts, peanut butter and olive oils. Saturated fats are mainly found in animal-based products such as eggs, meats, butter, milk and cheese. Commercial oils, fried foods and baked goods such as margarine, cakes, cookies, pies and chips are sources of trans fat.
Considerations
Make sure to broil, grill or roast meats to minimize fat content. Choose lean meats and always remove the skin from poultry. Serve fat-free or reduced fat dairy products such as pudding, yogurt, milk and cheese. Be sure to also include nutritious low-fat foods such as fruits, vegetables, whole-grains and legumes. At the grocery store, read nutrition labels carefully and avoid foods that are high in saturated fat, trans fat and partially hydrogenated oils.
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