Why is fat important for my child?

It’s important to establish good eating habits during childhood. Try to teach your child to learn how to get enough healthy fats in his diet, starting at an early age is key to a life time of healthy eating.

Fat and Growth

Fat is needed to ensure normal body function, proper growth and development. Fat also helps provide your child with energy. Polyunsaturated and monounsaturated fats, which are found in avocados, nuts and olive oil are needed for growth. However, saturated and trans fats, which are found in meat and fried foods, are unhealthy and can increase the risk of childhood obesity.

Babies and Toddlers

Babies and toddlers who are under the age of two need calories and fat because of rapid growth and development. A young child’s stomach is small and therefore can’t hold large amounts of food at a time, so it is important to make each meal count. For this reason, you should not restrict your child’s fat intake if she is under the age of two. Whole milk should always be given instead of reduced fat milk.

Older Children

Children aged between 2 and 3 should have a fat intake of 30 to 35 percent of their total calorie intake. Children between the ages of 4 and 18 years of age should have a fat intake of 25 to 35 percent of total calories consumed. Low-fat foods like fruits, vegetables and whole grains are not enough for your growing child, so it’s important to ensure his diet also consists of lean meat, skinless protein, nuts and nut oils.

Recommendations

If there is a family history of high cholesterol or heart disease, or if your child is at risk of becoming overweight, it may be safe for her to follow a reduced fat diet. Speak to her GP if you are unsure how to determine the amount of fat your child needs.

More questions

What foods are considered rich in antioxidants?

Antioxidants have many wonderful properties so it's important that you try and fit them into your family's diet.

How do I keep my child a healthy weight?

Weight problems can be difficult to resolve. It’s important to prevent the problem from happening in the first place.

Why is breakfast important for my child?

Many parents struggle to find time to provide a healthy and nutritious breakfast for their children.

How can I ensure that my child avoids foods that are high in sugar and salt?

Foods that are high in sugar and salt should be avoided, including saturated fat, sugar and salt. They can cause obesity which can lead to heart disease,type 2 diabetes and some cancers. Recommended servings As...

How can I persuade my child to eat more fruit and vegetables?

Irrespective of what age your child is, it can often be difficult to get them to eat their fruit and vegetables.

Fussy Eating: How can I get my picky eater to eat a wider range of foods?

Fussy eating is something that often develops early on for many children, setting the pattern for years of mealtime battles.

How many servings of protein does my child need each day?

Foods such as meat, fish and beans provide protein in the diet which is responsible for growth and iron and to help the body function. Your child needs 2 servings from this food group per day. One serving is...

How many servings of dairy does my child need each day?

Milk, cheese and yoghurt all provide calcium which is necessary for strong and healthy bones.

How many servings of bread, cereals and pasta does my child need every day?

Foods on this shelf are the best energy providers for your child's body, so the more active your child is the more he will need.

How many servings of fruit and vegetables should big kids, tweens and teens get?

It can be difficult to control your child’s dietary choices, there’s always the chance of having treats at school, birthday parties or on the weekends and during the holidays.