The role of fats in children’s diets: What types are best?

By Maya Toper, dietetic intern at CHOC, and reviewed by Christina Wright-Yee, clinical dietitian at CHOC

Fats in children’s diets

Fats in children’s diets play a vital role in supporting their overall health and development. While some people believe that all fats are harmful, the truth is that children need certain types of fats for proper growth, brain function, and energy. Not all fats are the same—some provide important health benefits, while others can lead to health problems if consumed in excess.

What are fats?

Fats are one of the three main nutrients our bodies need. The other two nutrients are carbohydrates and proteins. These three key nutrients are called macronutrients. Fats are found in many of our foods and give the body the energy needed to grow and stay healthy. Fats are also important for the healthy growth and development of the brain. In addition, fats help the body use important vitamins like vitamins A, D, E, and K, which are known as fat-soluble vitamins.   

What are the types of fats?

• Unsaturated fats:
  • Are known to be the healthiest fats.Help lower bad cholesterol in your blood, which keeps your heart healthy and helps prevent other health problems.
  • Examples of foods with unsaturated fats:
    • Fatty fish (salmon, sardines, anchovies, herring, mackerel), nuts, seeds (chia seeds, sunflower seeds, sesame seeds), avocado, tofu/soybeans 
• Saturated fats:
  • They are typically solid at room temperature. Eating too much saturated fat can raise the level of LDL-cholesterol, known as ‘bad’ cholesterol, in your blood. A high level of LDL cholesterol in your blood increases your risk of heart problems and stroke. Most saturated fats come from animal products.
  • Example of foods with saturated fats:
    • Beef, pork, lamb, cheese, butter, ice cream,
• Trans fats:
  • Rarely found naturally in nature and are created in food by processing other types of fats. They are like saturated fat and considered the unhealthiest types of fats to eat.

Learn more information about fats here.

How to build a healthy plate?

A good way to build a healthy plate is to include the following foods during each meal:

• Fruits and vegetables
• Whole grains: brown rice, corn tortillas, whole wheat bread, oats
• Lean protein: chicken, eggs, fish, beans 
• Healthy fats: nuts, seeds, avocado, olive oil 

Tips for adding healthy fats in children’s diets

• Cook with olive or avocado oil instead of butter
• Add avocado slices to sandwiches
• Add chia seeds to smoothies
• Add nut butters to fruits
• Add crushed nuts to yogurt, cereal, salads  
• Eat fish at least 2 days a week
• Reduce the amount of cheese consumed, or try lower fat options

Nutritious recipe with healthy fats for kids

Nut butter banana bites

Ingredients

• Medium ripe bananas, peeled and sliced into 1/4-inch rounds
• 1/4 cup of almond butter (or your favorite nut butter like peanut or cashew)
• 2 tablespoons of crushed nuts (such as almonds, walnuts, or pecans)
• 1 tablespoon of unsweetened shredded coconut (optional, for added texture)
• 1 teaspoon of chia seeds (optional, for a superfood boost)

Directions

1. Prepare the banana slices: Take your freshly harvested or store-bought ripe bananas and peel them gently. Slice each banana into even 1/4-inch rounds. Lay the slices out on a flat plate or baking sheet lined with parchment paper.
2. Add nut butter: Using a small spoon or butter knife, spread about 1/2 teaspoon of nut butter on top of half the banana slices. I love using creamy almond butter because it pairs so well with the natural sweetness of bananas.
3. Top with another slice: Place another banana slice over the nut butter, gently pressing to create a sandwich-like bite. These little stacks should hold together snugly on their own.
4. Sprinkle toppings: Sprinkle the crushed nuts, shredded coconut, and chia seeds over each bite. Press lightly so the toppings stick to the nut butter edges.
5. Chill for firmness: Transfer your plate or baking sheet to the freezer. Let the bites chill for at least 30 minutes. This step firms them up, creating the ideal balance of creamy and slightly crunchy textures.
6. Serve and enjoy: Remove the bites from the freezer and enjoy immediately! Serve them as a quick snack or a dessert. I love the combination of the cool banana, creamy nut butter, and the crunch of nuts.

Get more expert health advice delivered to your inbox monthly by subscribing to the KidsHealth newsletter here.