As with carbohydrates in recent years, fats have been wrongly
accused of being "bad." Some are definitely better than
others, but certain kinds of fat are actually good for us and are
an important part of a healthy diet.
About Fat
Fats are nutrients in food that the body uses to build nerve
tissue (like the brain) and hormones. The body also uses fat as
fuel. If fats eaten aren't burned as energy or used as building
blocks, they're stored by the body in fat cells. This is the
body's way of thinking ahead: By saving fat for future use, the
body plans for times when food might be scarce.
Fat gives food flavor and texture, but it's also high in
calories and excess amounts of fatty foods (as with excess amounts
of any food) can cause many health problems.
For kids and teens, desserts and snacks (including potato chips,
chocolate, cakes, doughnuts, pastries, and cookies) are a
significant source of fat. Kids also get fat from whole-milk
products and high-fat meats, such as bacon, hot dogs, and nonlean
red meat.
Of course, fast-food and takeout meals tend to have more fat
than home cooking; and in restaurants, fried dishes are the highest
in fat content. Fat also often "hides" in foods in the
form of creamy, cheesy, or buttery sauces or dressings.
Still, fat is an important part of a healthy diet when kids eat
the right kinds in recommended amounts.
Why Some Fats Are Healthy
Adequate fat intake is essential to growth and development.
Young kids, especially, need a certain amount of fat in their diets
to help the brain and nervous system develop correctly.
Besides supplying fuel for the body, fats:
- aid in the absorption of some vitamins (vitamins A, D, E, and
K are fat soluble, meaning they can only be absorbed if
there's fat in a person's diet)
- are the building blocks of hormones
- are necessary for insulating all nervous system tissues in
the body
- help people feel full, so they're less likely to eat as
much
Fat is a great source of energy but has twice the amount of
calories compared with the same amount of carbohydrates or protein.
For example, 1 gram of fat provides 9 calories, whereas 1 gram of
both carbohydrates and protein provide 4 grams each).
Low-fat diets have been touted for years, but some experts think
the low-fat/no-fat revolution may have gone too far, overlooking
the complex nature of fats and how they work in the body.
Types of Fats
To help you figure out fats, here's a look at the three
major types:
Unsaturated fats:
Found in plant foods and fish, these fats are seen as neutral or
even beneficial to
heart
health. The types of unsaturated fats are:
- monounsaturated
, found in avocados and olive, peanut, and canola oils
- polyunsaturated
, found in most vegetable oils
- omega-3 fatty acids
, a type of polyunsaturated fat found in oily fish like albacore,
tuna, and salmon
Saturated fats:
Found in meat and other animal products, such as butter,
shortening, lard, cheese, and milk (except skim or nonfat),
saturated fats are also in palm and coconut oils, which are often
used in commercial baked goods. Eating too much saturated fat can
raise blood
cholesterol
levels and increase the risk of heart disease.
Trans fats:
Found in margarine (especially the sticks), commercial snack foods
and baked goods, and some commercially fried foods, trans fats
(also called trans fatty acids) are created when vegetable oils are
hydrogenated (meaning that hydrogen atoms are added to the fat
molecule so they remain solid at room temperature). Like saturated
fats, trans fats can raise cholesterol and increase the risk of
heart disease. Food manufacturers must list trans fats on food
labels, but may also refer to them as "hydrogenated" or
"partially hydrogenated" oils on the ingredient list.
Looking at Labels
When shopping for food and reading labels, it's important to
understand that kids may eat a portion that is larger than the
serving size on the label. For example, a bag of corn chips might
list 12 chips as a serving size. But kids might easily eat two or
three times that amount. So be sure to pay attention to serving
sizes.
When it comes to fat, labels can say many things. Low-fat,
reduced fat, light (or lite), and fat-free are common terms on food
packages. The government has strict rules about the use of two of
these phrases. By law:
- fat-free
foods can contain no more than 0.5 grams of fat per serving
- low-fat
foods may contain 3 grams of fat or less per serving
Reduced-fat and light (lite)
foods are a little trickier and you may need to do some supermarket
sleuthing. Light (lite) and reduced-fat foods may still be high in
fat. The requirement for a food to be labeled light (lite) is that
it must contain 50% less fat or one third fewer calories per
serving than the regular version of that food.
Foods labeled reduced fat must contain 25% less fat per serving
than the regular version. But if the regular version of a
particular food was high in fat to begin with, a 25% to 50%
reduction may not lower the fat content enough to make it a smart
snacking choice. For example, the original version of a brand of
peanut butter contains 16 grams of fat and the reduced fat version
contains 12 grams. That's still a lot of fat!
And don't expect the label to tell all. The percentage of
fat in a food isn't always listed on the label. But it
is
easy to calculate. Divide the number of calories from fat by the
number of total calories and multiply by 100. For example, if a
300-calorie food has 60 calories from fat, you divide 60 by 300 and
then multiply by 100. The result shows that that food gets 20% of
its calories from fat.
How Much Fat Should Kids Get?
Although some people may think it's wise to try to cut
fat altogether or excessively limit it, it's crucial for fat to
stay a part of a child's diet.
For young kids, especially, fat and cholesterol play important
roles in brain development. And for those under 2 years old, fat
should
not
be restricted. Starting at 2 years old, kids should eat a varied
diet with about 30% to 35% of calories coming from fat. For ages 4
to 18 years, the recommendations are about 25% to 35% of
calories.
Fit Fats and Your Family
Although eating adequate amounts of fat is an important part of
a healthy diet, it is true that many kids today do eat too much of
it. And excess fat in a child's diet may lead to weight gain.
Kids who carry excess weight into adulthood have greater risk of
heart disease,
high blood pressure
, and
diabetes
.
Here are some ways to keep fat intake within the recommended
ranges:
- Serve naturally low-fat foods, such as fruits and vegetables,
whole grains, lean meats and fish, as well as low-fat dairy
products.
- Choose healthier, unsaturated fats when cooking and reduce
the amount you use.
- When cooking meat, fish, or poultry, opt for broiling,
grilling, or roasting (on a rack). These methods allow the fat to
drip away during cooking, which cuts down on calories, too.
Frying, on the other hand, adds fat. Remove skin from
poultry.
- Beware of reduced fat and low-fat claims. These products
often have more sugar added and just as many calories.
-
Pack school lunches
and meals for family outings instead of going to fast-food
restaurants or relying on your child to make healthy choices in
the school cafeteria.
- When dining out, help kids make balanced choices that
don't include large amounts of fat. For example, make a green
salad part of the order and use low-fat dressing on the side.
Encourage choosing mustard instead of mayonnaise on sandwiches.
Choose baked, grilled, or steamed dishes rather than fried. Limit
visits to fast food restaurants.
The most effective way to teach kids
healthy eating habits
is to set a good example yourself. Make nutritious food a priority
in your life by teaching your kids how to prepare healthy meals and
snacks. Establishing sensible eating habits, choosing foods wisely,
and exercising regularly are the keys to a healthy lifestyle.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: March 2009
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
© 1995-2009 The Nemours Foundation/KidsHealth. All rights reserved.