Why Weight? #6: Fat Finder 411

Come out, come out, wherever you are!  Sometimes choosing foods with healthy amounts of fat can seem like a game of hide and seek.  While some sources are obvious, others can be hiding undetected in some of your kids’ favorite foods.  Research shows that dietary fat intake is associated with higher incidence of obesity in children, and many children and teens consume more fat than recommended for health.  With a few simple tips, anyone can uncover fat’s favorite hot spots. 

 The Skinny on Fats- Fat is a valuable part of your child’s health.  They provide essential fatty acids (those not made by the body), carry fat- soluble vitamins (A, D, E, and K), and are a concentrated energy (calorie) source.  However, gram for gram, fat supplies more than double the calories of carbohydrates and protein.  Translated:  A diet rich in fat tends to be high in calories and can promote weight gain.  Be thoughtful and selective when choosing the amounts and types of fat for your child’s diet.

 The Good, the Bad, and the Ugly:  Unsaturated fats, saturated fats, and trans-saturated fats, respectively.  Many foods contain fat.  However, the amount and type found in each food can vary.  Fruits, vegetables, and grains naturally contain minimal fat. Dairy products, meats, nuts, and convenience foods tend to have a higher fat content. Not all fats are created equal–the type of fat your child eats can be a healthy influence on his diet, or not.  Look below for sources of healthy fats to emphasize in your child’s diet and sources to minimize. 

 Emphasize: Mono-unsaturated fats 

• olive, canola, and nut oils
• avocados, olives, almonds, and peanut butter

 Emphasize: Poly-unsaturated fats  

• fish
• sunflower seeds
• most nuts
• corn, safflower, sunflower, soybean and sesame oils.

 Minimize: Saturated fats

• meat (trim fat and choose lean cuts)
• poultry (remove skin)
• whole-milk dairy products (choose low-fat or fat-free)
• butter, shortening, lard, and palm and coconut oils

 Minimize: Trans-saturated fats 

• baked goods, crackers, chips, and other shelf-stable pre-packaged items
• some margarines
• fried and fast foods cooked in solid fats

Look before you leap:  Young children (2-3 years) need about 30-35% of their total calories from fat and older children (up to age 18 years) need anywhere from 25-35% of calories for normal growth and development.  An exception is made for infants, who need an even higher fat content in their diet for normal brain development.  You don’t have to be a mathematician to make healthy choices for your child.  Read the nutrition facts label on food packages– there you will find the percentage of calories from fat, the amounts of healthy and unhealthy fats in the product, and an ingredient list for the product recipe.   Helpfully, the ingredient label lists the food ingredients in descending order of weight. A good rule of thumb:  Limit eating foods which get a lot of calories from fat.  And, as always, pay attention to serving sizes.

Fat can be a normal and healthy part of every child’s diet.  But too much fat can lead to excessive calories and weight gain.  Be a fat finder and keep these tips in mind for curbing a high fat diet:

Cut back on foods known to be high in fat–for kids, these tend to be french fries, fried foods, desserts, whole milk dairy products, convenience foods, and candy.  Choose healthier fats (mono-unsaturated and poly-unsaturated fats) most of the time. Serve sauces, gravies, and dressings as a side condiment.  Don’t fall into the french fry trap—baked, roasted, and mashed potatoes are satisfying alternatives.  Out with the butter, in with the olive oil:  make healthy fat substitutions when cooking, baking, and eating.  And, be an informed consumer, read labels!

Why Weight? to be the fat finder detective, curb the “fat tooth”, and supply healthy fats in your home?  Your child’s health will love it!