Monitoring Dietary Fat Intake for Kids

Posted On: 09-09-2016

You may be trained to automatically assume that all dietary fats are bad, but fats are actually needed for your body to function. Fats help to build nerve tissue and are also used for fuel and energy, so they are especially important to a growing child. However, knowing the limits of dietary fats and the best sources can help you make sure that your child is staying healthy.

Ages and Requirements

The amount of dietary fat that your child requires depends on their age. If your child is under two years old, there is no fat limit. That’s because your baby or young toddler needs fat for all of the growth and development that is occurring. Breast milk and formula are both great sources of healthy fats. Once your child switches to cow’s milk, it should be whole milk and not reduced fat.

As your child gets older, there are healthy limits in place. Children who are two to three years old should receive only 30 to 35 percent of their total calories per day from fat, while children who are four years old and older should consume only 25 to 30 percent of their total calories from fat.

You can make sure you are helping your child hit these targets by making a healthy eating plan and by asking your child’s doctor for help.

Types of Fat

It is important to remember that not all fats are created equal. Monounsaturated fats are a good choice for your child’s diet. While they should still be consumed in moderation, these types of fats provide important nutrients to the cells in your body and are the healthiest fat option. Olive oil, fish, and avocados are good examples of monounsaturated fats.

Saturated fats are not as healthy for you because a diet that is too high in this type of fat can contribute to heart disease risks. That’s why foods like red meats and dairy should be consumed moderately.

Whenever possible, avoid trans fats altogether. These fats, found in many fried and processed foods, can contribute to obesity and high blood pressure when consumed often.

Recommendations

Make sure to plan snacks and meals for your child that minimize unhealthy types of fat. You can also help by changing the way that you prepare food—for example, try broiling or grilling foods instead of frying them.

Above all, the best way that you can help your child understand healthy fat intake is to set an example with your own lifestyle.

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