Nutrition & Fussy Eating

The Importance of Healthy Fats For Kids

Our in-house Dietitians Anna and Alex separate fact from fiction when it comes to why dietary fats are important.
The Importance of Healthy Fats For Kids The Importance of Healthy Fats For Kids

 

In today’s health-conscious society, many parents believe that including fats in their child’s diet will cause them to become overweight or obese. Whilst certain types of fatty foods can be associated with an unhealthy weight, healthy fats are essential in your child’s diet and play an important role in their growth and development. Our in-house Dietitians Anna and Alex from The Biting Truth separate fact from fiction when it comes to why dietary fats are important.

 

Our dedicated nutrition program includes Dietitian designed meals. Want to learn more about our health and nutrition offering? Call 138 622 or enquire below.

 

What are fats?

Fats, also called ‘fatty acids’ or ‘lipids’ are a macronutrient that our bodies require to function optimally.  They are made up of three molecules joined together. This three-molecule structure is called a “triglyceride”.

 

What does fat do for your body?

It is the major storage form of energy and our bodies require fats as a source of fuel. Fat also has many other important functions in the body, and a moderate amount of fat is needed in the diet for good health.

There are different types of fats, with some fats being healthier than others. Too much fat or too much of the wrong type of fat can be unhealthy.

 

Why do children need fats?

The science on fats has changed over the past decade and more than ever we appreciate just how valuable fats are in a child’s diet. In addition to being a source of energy, healthy fats can help with:

  • Brain and Nervous System: The human brain is 60% fat, which is why healthy intakes of fat are essential for optimal brain functioning and development.
  • Vitamin Absorption: Fat soluble vitamins (A, D, E, K) require a source of fat in the diet in order to be properly absorbed and utilised in the body.
  • Hormones: Fats are the building blocks of hormones, which play a role in regulating moody, growth and development.
  • Immune System: Healthy fats provide a source of antioxidants that help to strengthen the immune system, which is particularly important for growing kids.
  • Satiety: Healthy fats help to slow down digestion and keep children’s hunger levels satisfied throughout the day. We recommend including a source of fat on your child’s plate at each meal.

 

What are the different types of fats? Why are some fats healthy?

The three main types of fat are unsaturated fats, saturated fats and trans fats.

Unsaturated fats (healthy fats)

These are considered to be the healthiest type of fats. They include polyunsaturated and monounsaturated fats and are found mostly in plant foods and fish. Unsaturated fats are important for brain, nerve and eye development in babies and toddlers. They also decrease risk of heart disease and stroke because they increase the ‘good’ HDL cholesterol in the blood.

Saturated fats

These fats tend to be found in meat and other animal products such as butter and cheese. They help packaged foods stay fresh for longer and give bakes goods a smooth texture. Too much saturated fats in the diet can raise blood cholesterol levels and increase the risk of heart disease later in life.

Trans fats

Trans fats are considered to be the most unhealthy fats. This is because trans fats raise cholesterol and increase the risk of heart disease. Sources of trans fats include deep-fried fast foods and pre-packaged foods such as cookies, crackers and chips.

 

What healthy fats should you include in your child’s diet?

Healthy fats to eat include:

  • Extra Virgin Olive Oil: Use as an alternative to butter and other oils in cooking and baking
  • Fish: Try to include fish at least twice per week. Some suggestions for picky eaters include homemade tuna patties and making your own salmon fish fingers coated in wholemeal breadcrumbs
  • Nuts and seeds: Roasted nuts and dried fruit are a nutritious snack and they are great added to cereals at breakfast
  • Avocado: Add avocado to homemade pizza, blitz it in avocado with peas for a delicious dip or spread it on bread as a butter alternative.

What fat sources can I reduce?

  • Fats found on cuts of meat (always choose lean cuts or trim excess fat before cooking)
  • Processed meats
  • Butter
  • Coconut oil
  • Fried and fast foods
  • Chips
  • Baked goods

For more reading on nutrition for children see:

 

The Importance of Good Gut Health in Children
Nutrition to Support a Healthy Heart

Best Breakfast Cereals For Kids

For information on our Dietitian-designed menu offerings at Only About Children see our Nutrition page.

Discover how Only About Children supports your child's development

Nutrition & Fussy Eating

Only About Children can help your child to grow, make friends and explore the world.

Only About Children can help your child to grow, make friends and explore the world.

Related Reads

The Best Family-Friendly Inner West Dining & Restaurants
The Best Family-Friendly Inner West Dining & Restaurants The Best Family-Friendly Inner West Dining & Restaurants
Local Campus News & Views
20 March 2025 7 minutes

The Best Family-Friendly Inner West Dining & Restaurants

Sydney’s Inner West is blessed with an abundance of outstanding places to eat out, and as local childcare experts with seven campuses across the area, we are passionate about finding local spots that are perfect for families.
The Best Playgrounds In The Inner West, Voted By Our Childcare Experts
The Best Playgrounds In The Inner West, Voted By Our Childcare Experts The Best Playgrounds In The Inner West, Voted By Our Childcare Experts
Local Campus News & Views
13 March 2025 11 minutes

The Best Playgrounds In The Inner West, Voted By Our Childcare Experts

With seven Only About Children campuses across Sydney’s Inner West, our team knows where to find the best local playgrounds for families. We’ve selected the best playgrounds in the Inner West offering fun play equipment, family-friendly facilities, and – of course – where to find a great coffee!
The Best Kid-Friendly Cafés Around Melbourne
The Best Kid-Friendly Cafés Around Melbourne The Best Kid-Friendly Cafés Around Melbourne
Local Campus News & Views
13 March 2025 6 minutes

The Best Kid-Friendly Cafés Around Melbourne

If you live in Melbourne or just visiting, here are some of our top child-friendly cafes you should check out. Aside from serving top-notch babyccinos, these kid-friendly cafés in Melbourne provide entertainment options to keep the little ones busy.  

Explore by Topic