Eating lots of fat can add too many calories. As a result, eating foods high in fat content can add to weight gain over time (and may lead to diabetes at an early age) and add to unhealthy eating habits and lifestyles. However, children do need some fat from foods to be healthy.
Lowering fat intake
Lowering fat content in food is a good idea. Eating lots of fat can add too many calories. As a result, eating foods high in fat content can add to weight gain over time (and may lead to diabetes at an early age) and add to unhealthy eating habits and lifestyles. However, children do need some fat from foods to be healthy. What do we need to know about fats in foods for children?
Children need some fat from food in order to have energy to play, learn, and grow. Fats also provide vitamins from food and add flavor to foods.
Note: Infants and toddlers under two are not advised to eat low-fat diets. Young children under the age of two need more fat for brain development than those over the age of two years.
Good energy
Good food energy comes from whole grains (bread, pasta, and rice), vegetables, fruits, low-fat dairy, beans, lean meat and poultry, fish, eggs, or nuts. Try planning meals and snacks from high-energy food sources such as these.
What you need to know
Eating less saturated fat and trans fats is a good idea. Saturated fats, such as butter, stick margarine, and fat in meat, are solid at room temperature. Trans fats come from the addition of hydrogen to liquid oils, making them more solid (a process called hydrogenation).
A small amount of trans fat is found naturally in some animal-based foods. Consumption of trans fat raises LDL cholesterol--the so-called "bad" cholesterol. Trans fat is often found in margarines, chips, crackers, cookies, cakes, and fried foods.
Choose to limit foods with saturated fat and trans fats. Eating a lot of saturated fat or trans fats increases the chance of heart disease later in life. Learning a habit of low-fat eating is healthful; avoiding all fats is not.
Good news about food labels
The nutrition facts you find on food labels gives you information about which nutrients are in the food. Take time to review what information is on food labels and how to interpret that information. Current food labels show amounts of saturated fats and trans fats (and also whether products contain common food allergens). Good resources to use in understanding Nutrition Facts are the United States Department of Agriculture, the American Dietetic Association, and The United States Food and Drug Administration.
The Food and Drug Administration's final rule on trans fatty acids (also called "trans fat") requires that the amount of trans fat in a serving be listed on a Nutrition Facts panel (see fi gure). However, trans fat does not have to be listed if the total fat in a food is less than 0.5 gram (or 1/2 gram) per serving and no claims are made about fat, fatty acids, or cholesterol content. If it is not listed, a footnote will be added stating that the food is "not a significant source of trans fat."
Use the Nutrition Facts label to choose foods, especially those with less saturated and trans fats. Try comparing similar foods and choose foods with lower combined saturated and trans fat. The USDA recommends that 30 percent of daily calorie intake come from fat (total) and no more than 10 percent of calories come from saturated fats.
Learn to be flexible
While it is important to maintain low-fat diets for those over two years of age, it is also important to add flexibility. Children can enjoy a small bowl of ice cream or small order of fries occasionally. Balance is the key: Offer foods with less fat the next day, and provide healthy, low saturated and trans fat choices on a regular basis.
A good example!
It's important that children experience low-fat eating not only in their individual meals and snacks, but also as family style eating, either at home or in child care. Children who care for them eating the same low-fat foods.
Dietary cautions
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Be aware of choking risks and food allergies when preparing and serving meals and snacks. Think about the size, shape, and consistency when choosing foods due to the potential choking risks in children. Food cut in large chunks, small hard foods, and soft and sticky foods should be avoided. The top choking hazards for children include: hotdogs, meats, sausages, fish with bones, spoonfuls of peanut butter, popcorn, chips, pretzel nuggets, raisins, whole grapes, raw carrots, fruits and vegetables with skins, and marshmallows. Be sure that food is cut in small pieces (no larger than ½ inch), grated, or finely chopped. Be sure that children are closely supervised when they are eating.
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Do not give honey to children under 12 months of age. Honey contains spores that can cause infant botulism.
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Many children have food allergies or sensitivities to food. According to the American Academy of Pediatrics, 90% of children's food allergies are from milk, eggs, peanuts, tree nuts (pecan/walnuts), fish, shellfish, strawberries, soy, wheat, and gluten. Carefully read food labels for potential risks and be sure to ask the parents if children have a known allergy or sensitivity.
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Dental health is a growing concern with young children, so it is important to keep in mind that starchy, sticky, and sugary foods can cause tooth decay. Children should brush their teeth after any meal or snack, but particularly when you serve these foods.
Lunches & Snacks 7-3
