There are many misconceptions about dietary fats and their health benefits. This makes incorporating it into our children's diet difficult. This article aims to shed some light on the health benefits of consuming healthy fats.

What is dietary fat

Dietary fats are fats that come from the food we eat. When we eat, our bodies break down this fat into a smaller, absorbable unit called fatty acids. Our bodies can also make fatty acids from carbohydrates, which is another class of food. Dietary fat provides energy when broken down by the body and also helps in the absorption of fat-soluble vitamins A, D and E, supporting the development of the brain, vision and nervous system amidst other benefits.

Types of fat

There are two main types of fats contained in food:

• Saturated Fat
• Unsaturated Fat\ essential fat

Most fatty foods contain both saturated and unsaturated foods in different proportions. As part of a healthy diet, we are advised to cut down on foods that are high in saturated fats and consume more foods high in unsaturated fat.

Importance of healthy fats in children's diets

Healthy fat consumption is very important in children because of their high energy needs and limitations in nutritional capacity. Deficiencies in fatty acids in infants and young children may impact the maturation of the central nervous system, intelligence and development of vision.

Overview of different types of fats and their roles in child development

There are different types of dietary fats, they are saturated and unsaturated fat. While one is beneficial to the body, the other increases the risk of cardiovascular disease, obesity and even cancer.

Saturated fats

These are usually solid at room temperature. The most common sources are meat and dairy products. They tend to raise the level of cholesterol in the blood and a high level of cholesterol in the blood is linked to heart and blood vessel disease. There is High-density lipoprotein [HDL also known as good cholesterol] and Low-density lipoprotein also known as bad cholesterol. Saturated fats increase both HDL AND LDL in the blood

Food high in saturated fatty acids are

• Foods baked or fried with saturated fatty acids
• Meats which include beef, lamb, pork and poultry, especially with skin
• Lard
• Dairy products like butter or cream
• Whole or 2%milk
• Cheese or yoghurt
• Oils from palm fruit, palm kernel or coconut

Unsaturated fat or Essential fat

Unsaturated fatty acids also known as essential fatty acids are usually liquid at room temperature and they have been known to support various body functions. The body is unable to produce this fatty acid, it has to be gotten by dietary consumption. There are two types of unsaturated fatty acids which are monounsaturated fatty acids and polyunsaturated fatty acids. Essential fatty acids have shown the following benefits.

• It supports the formation of healthy cell membranes in the body.
• It supports the proper development of the brain and nervous system
• It supports healthy and proper thyroid and adrenal activity
• It supports the production of hormones
• It helps in blood pressure regulation, liver function, immune and inflammatory responses
• It regulates the blood clotting function of the body: Omega-6 fatty acids encourage blood clot formation, whereas Omega-3 oil reduces clotting. The ideal is to achieve a balance between omega-6 and omega-3 fatty acids.(hyperlink)
• It is crucial for the transport and breakdown of cholesterol
• It supports the development of healthy skin and hair

Food sources high in unsaturated fatty acids are

• Vegetable oils like rapeseed oil, sunflower oil
• Nuts like groundnut, walnut
• Fatty fish like mackerel

Monounsaturated fat

Monounsaturated fats can be found in many foods like red meats and dairy products. Most fatty Foods are usually a mixture of both saturated and unsaturated fatty acids. Many plants and plant oils are high in monounsaturated fats but low in saturated fats. These include:

• Seed oils from olives, peanuts, canola, safflower and sunflower 
• Avocadoes
• Pumpkin seeds
• Sesame seeds
• Almonds
• Cashews
• Peanuts and peanut butter
• Pecans

Monounsaturated fats from plants may reduce bad cholesterol and increase good cholesterol. They also may improve blood sugar control. Triglycerides are a type of fat composition that moves around in the bloodstream. 

Whenever food is eaten, the extra calories are converted into triglycerides and stored in fat cells. The triglycerides can also be released to be converted back to energy, during times of hunger or fasting. A high level of triglycerides in the blood increases the risk of cardiovascular disease. Eating plant foods high in monounsaturated fats has been seen to benefit heart health and blood sugar regulation.

Polyunsaturated fats in food

The two types of polyunsaturated fats are omega-6 and omega-3 fatty acids.

Omega 6 fatty acids

Omega-6 fatty acids have been found to have various benefits like 

• Lowering bad cholesterol
• Lowering triglycerides
• Supporting blood sugar control

Sources of omega-6 fatty acids are:

• Corn oil
• Cottonseed oil
• Peanut oil
• Soybean oil
• Sunflower oil

Omega-3

Omega 3 has been found to have many benefits like:

• Lowering levels of triglycerides in the blood
• Lowering the risk of cardiovascular disease

Sources of omega-3 fatty acids 

• Canola seeds, soybeans, walnuts and flaxseed oils
• Soybeans
• Chia seeds
• Flaxseed
• Walnuts

Incorporating essential fatty acids into children's meals

Essential fatty acids, though very beneficial to the body, cannot be produced by the body. It is however important to incorporate them into the diet and also replace as much as possible the saturated fatty acids with the essential fatty acids.

Balancing fat intake for children

Fat plays an essential role in our diet. It is the most energy-dense nutrient providing 37kJ (9 kcal)/g. It is the primary medium for fat-soluble vitamin absorption and plays a crucial role in the development of membrane structures, the immune system and also brain development. 

However, high intakes of saturated fatty acids are also an established risk factor for several chronic diseases, such as cardiovascular disease, obesity, diabetes and some cancer. while the unsaturated or essential fatty acids, though as beneficial as the saturated ones, seem to almost counter the negative effects of the saturated fatty acids and support several body functions as well. This ultimately means that we have to be intentional about the kind of fat that our children's diet is made up of as they are in their developmental stages. After all, we are what we eat.

Strategies for achieving a balanced fat profile in children's diets

The key strategy to achieving a balanced fat profile in children's diets is moderation. On the eat well plate, oils and spreads are seen to represent only a small portion when compared to vegetables and carbohydrates. Meals given to children should be balanced with just a small portion belonging to essential fatty acids.

It would seem that several fat-containing foods are usually a combination of saturated and unsaturated fatty acids. Meals given to children should be higher in unsaturated\ essential fatty acids.

Practical tips for incorporating healthy fats into kids' meals

Practical tips include being intentional about children's meals and replacing food sources with essential fatty acids. For example

• Healthy fat-rich breakfast options (e.g., avocado toast, chia seed pudding)
• Nutritious lunch and dinner ideas featuring healthy fats (e.g., grilled salmon, stir-fried vegetables with olive oil)
• Snack suggestions to boost healthy fat intake (e.g., nut butter on whole grain crackers, yoghurt with nuts and seeds)

Common misconceptions about fat intake and weight gain in children

There are some common misconceptions about fat intake and weight gain in children which will be addressed below.

All fat-containing foods are bad

This is a common misconception as food sources containing fat are not bad. Fatty foods are an important class of food that helps in the absorption of fat-soluble vitamins, supports various body functions, gives taste and palatability to food and is a rich source of energy. 

They are so rich in energy that a small amount of fat releases a lot of energy and the excess will be stored in the body or around the organs which could lead to excessive weight gain or pose risks to cardiovascular health. It should therefore be consumed in smaller quantities compared to other classes of food.

Children should not eat fat-containing food

Children should be given fat-containing foods because they need a lot of energy to play and develop properly. However, they should be given foods that contain more essential\ unsaturated fatty acids than saturated fatty acids and in moderation according to the Eat Well guide.

Recognizing signs of inadequate or excessive fat consumption in children

As previously discussed, even though fatty acids are required by the body in small quantities, they are important to keep many body functions going. A deficiency of fat in children might present as:

• Malnutrition
• Being underweight
• Scaly, dry skin
• Constantly feeling cold
• Impact the maturation of the central nervous system, intelligence and development of vision

Summary

Dietary fats are an important class of food even though they are required by the body in small quantities. They are responsible for the absorption of fat-soluble vitamins, and the palatability of food and support many body functions. 

There are two main types of fat, which are unsaturated fat and saturated fat. The saturated fats are associated with obesity, cardiovascular disease and even some cancers while unsaturated fats have been seen to reduce cholesterol, support vision and proper development of the brain and nervous system. Most fatty foods usually contain a combination of both saturated and unsaturated fatty acids. Parents and guardians are advised to choose foods that have a high content of unsaturated or essential fatty acids as children need them to develop and grow properly and

Although essential fatty acids have many advantages, they should be consumed in small quantities as part of a daily balanced diet.

There are available dietary fats and they are important for the proper growth and development of our children. However, they should be consumed in moderation according to the Eatwell guide.