Many parents will shudder in response to hearing the word ‘fat’ concerning their children’s diet - cue images of greasy fries dripping in vinegar and children running riot at birthday parties with their faces and hands covered in chocolate cake!

While fats and ‘fatty’ foods don’t immediately connect to one’s idea of a healthy diet, ensuring that your child is getting a balanced amount of nutritional fat in their foods is just as important as serving up enough fresh fruit and veggies. By choosing your fat-rich foods wisely, your child’s health will thrive.

If questions such as how do different fats impact my child’s health? Which fats are healthy for my child? are starting to cloud your head, then please don’t worry; we’re going to help you understand the role of fats a lot better!

What are fats, and what role do they have in your child’s body?

Fats are sources of essential fatty acids that the body cannot make itself. Whether they are in solid or liquid form, saturated or not, each fatty acid is composed of hydrogen, carbon and oxygen, the same elements found in carbohydrates and proteins but arranged differently.

Fats are broken down during digestion, a process that releases glycerol and fatty acids, which are used within the body to form other lipids (fats). Fatty acids have different functions in the body, some of which are healthy and some of which are not.

What is the difference between saturated and unsaturated fats?

Fats and their fatty acids differ in three main ways: the degree of saturation, the length of their hydrocarbon chains, and the shape of their molecules. All of these determine their particular characteristics and their functions in health and food. When we refer to fats being ‘saturated,’ we are commenting on the number of hydrogen atoms linked to each carbon in the chain.

What relationship do fats have to my child’s health?

Believe it or not, despite their bad reputation, your child’s body needs fats to survive - everyone does! They contribute to many important bodily functions and have many positive benefits. For example:

Fats form a part of every body cell, including the brain and nervous tissue.
Fats are also part of the hormones that regulate many body functions like the immune system, blood clotting, smooth muscle contraction, and blood pressure.
Foods must supply certain essential fatty acids for a person’s brain and eye development and overall growth and normal development, as the body cannot make them on its own.
Some fats may help reduce inflammation and promote heart health.

When planning to include fats into your child’s diet, the goal is not to avoid them but to concentrate on including the right type of fats in the right amounts.

For example:

Some fats may offer health-protective benefits - a reason to consume enough unsaturated fats. These fats can be found in fish, nuts and vegetable oils.
On the other hand, solid fats (saturated and trans fats) can increase health risks if consumed in large amounts.

Why are fats an important power source for my child?

Although not the body’s primary energy source, like protein and carbohydrates, fats power your child’s body’s physical activity and the many bodily processes that keep them alive.

How much fat should my child be having per day?

A healthy child three years old should have 1000 calories per day, equating to either 2 cups of milk per day, 2 ounces of lean meat per day, 1 cup of fruit per day or 1 cup of vegetables per day.

A healthy child that is 4-5 years old, depending on whether they are male or female, should have 1200-1400 calories per day. This equates to 2 ½ cups of milk per day, 3-4 ounces of lean meat per day, and 1-1½ cups of vegetables per day.

What relationship do fats have to my child’s body weight?

Dietary fat doesn’t automatically convert to body fat. The issue when it comes to weight gain is when a person eats more calories than they actually use. Whether fats are saturated or unsaturated, their calorie contributions are the same. The important thing to remember is to keep an eye on your child’s fat consumption, then it won’t be an issue with regards to putting on unhealthy weight.

Fun Fact: Fat is currently being studied as a possible sixth taste sense, alongside sweet, sour, bitter, and salty.

What role should fats play in my child’s diet?

Fats play a number of roles in your child's diet and overall health.