Fats

Be smart about fat!

Kids need healthy fats, and plenty of them, in their diet. Healthy fat helps kids fill up (and stay full), concentrate better, and improve their mood.

Healthy fats for kids:

Monounsaturated fats, from olive oil, avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).

Polyunsaturated fats, including Omega-3 fatty acids, found in fatty fish, such as salmon, herring, mackerel, anchovies, and sardines, or in flaxseed and walnuts.

Healthy saturated fats. While many health organizations maintain that eating saturated fat from any source poses a health risk, research shows that eating whole-milk dairy products is linked to less body fat and lower levels of obesity. Adding a little saturated fat—such as butter—to cooked vegetables will not only improve the taste but also help to fill your kids up.

Unhealthy fats:

Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with “partially hydrogenated” vegetable oils, even if they claim to be trans-fat-free. No amount of trans fat is safe.