Having already spent some time learning about fats and their relationship to health, we know that dietary fats and their link to nutrition is far more complex than most people think, with scientists still having a lot to discover. However, we know that as humans, we need certain fats to be healthy.

But what are these different fats? And which fats are the ‘healthy’ fats? And how do they affect my preschool child’s health?

Well, we’re here to clear up those questions and find the answers you seek!

First of all, let’s understand how each type of fat differs from one another.

What are the differences between fats?

The differences among fats and their fatty acids are all down to chemistry. Fatty acid molecules can be saturated or unsaturated and differ significantly in three main ways: the degree of saturation, the shape of their molecules, and the length of their hydrocarbon chains. Factors such as these determine their characteristics and functions in food and health. Typically, saturated fats and trans fats are known as ‘the unhealthy’ fats as they make the body produce more bad cholesterol. However, unsaturated fats help to produce good cholesterol and move it around the body, as well as carry out other functions like helping to strengthen the immune system and boosting brain development.

What are unsaturated fats and how much does my child need per day?

Often characterised as being ‘healthy’ fats, unsaturated fats are known to help reduce heart disease and lower cholesterol levels. There are two different types of unsaturated fats: polyunsaturated and monounsaturated.

Monounsaturated fats are found in foods like avocado, nuts, and olive oil, while polyunsaturated fats like omega-3 and omega-6 are found in oily fish, eggs, linseed, walnuts, and other foods.

Including small amounts of polyunsaturated and monounsaturated spreads and oils or small amounts of nuts and seeds in your meals can provide your child with the essential fatty acids and fat soluble vitamins they need.

For a child aged 3-5 years, 1 serving (7-10g) per day is recommended.

What are saturated fats and how much does my child need per day?

Saturated fats can be found in cream, butter, milk, cheese, meat and other such foods.

As the ‘unhealthy’ fats of the ‘fat family’, saturated fats can contribute to heart disease and cholesterol risk. They are generally solid at room temperature (except for palm and coconut oil).

Male children should generally have 27g of saturated fat per day, and female children should have 23g of saturated fat per day.

What are trans fats and how much should I include in my child’s diet?

Trans fats are unsaturated fats that can be found in biscuits, some pastries and fast foods. They behave similarly to saturated fats within the human body due to their physical shape. As they have been found to be more harmful to health than saturated fats, they are generally best to avoid.

Top Tip: To help your child reduce their saturated fat intake, try poaching, roasting, steaming, baking or stewing their food instead of frying foods in oil, butter or animal fat.

What do I need to know about the different types of fats in relation to my child's health?

Fats play a crucial role in your child's health and development.