Nutrition is particularly important for children, who need a variety of nutrients for muscle and bone growth, as well as nervous system development. Many foods that appeal to children are loaded with fats, which are perceived as "bad" in American culture. Understanding fats can help your children make appropriate food choices for optimal health.
Unhealthy Fats
The two primary types of unhealthy fats in American foods are saturated fats and trans fats. Saturated fats are primarily found in animal products, such as eggs, meats and dairy products, although some plant-based foods such as tropical oils contain saturated fats. Trans fats are made by treating vegetable oils with hydrogen to increase shelf life and eliminate the need for refrigeration. Small amounts of trans fats also are found in animal-based foods. Saturated fats and trans fats might contribute to weight gain and increase your risk for heart disease.
Healthy Fats
Unsaturated fats and essential fatty acids are healthy fats that might have a less-dramatic impact on weight gain than saturated fats and trans fats. These fats also might lower "bad" cholesterol levels, reducing the risk of heart disease. Healthy fats support brain and nervous system development in children and adolescents. Unsaturated fats are found in pure vegetable oils such as olive and sunflower oils. Essential fatty acids are found in nuts, seeds, avocados, flaxseed and tofu.
Healthy Diet Choices
Although children should limit consumption of fried foods, opt for sunflower or olive oil for frying or baking. Sprinkle flaxseed or flax meal on oatmeal and yogurt to add texture while reducing "bad" cholesterol levels. Use unsalted seeds and nuts as snacks, and add avocados to wraps, sandwiches and salads to obtain unsaturated fats and essential fatty acids. Opt for tofu instead of meat in soups, stir-fry dishes and wraps.
Foods to Limit or Avoid
Limit consumption of fried foods, such as onion rings, french fries and bread fish, from fast-food restaurants. These foods typically contain trans fats. Likewise, limit trans-fatty snacks such as donuts, cakes, pies, cookies, potato chips and snack crackers. Choose fatty meats sparingly: Pork, beef and dark-meat poultry are loaded with saturated fats. Also avoid whole-milk cheese, yogurt and cottage cheese, as well as products containing whole eggs.
References
- "The Sunfood Diet Success System"; David Wolfe; 2008
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- University of Maryland Medical Center: Saturated Fats
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