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WHICH FATS ARE HEALTHY FOR MY TODDLER?
By Rachel White, Registered Dietician

Fat is a major source of energy for the body and aids in the absorption of Vitamins A, D, E, and K.  When eaten in moderation, fat is important for proper growth, development, and the maintenance of good health.  Infants and toddlers have the highest energy needs per unit of body weight of any age group.  For this reason fats are an especially important source of calories and nutrients.

In order to understand fat, it is important to become familiar with the various kinds of fats found in foods. Healthy fats such as unsaturated fat can help improve blood cholesterol and is found mostly in plant foods, such as canola oil and peanut butter.  Unsaturated fat can be used regularly in small amounts. Omega-3 fat is an unsaturated fat found in flax seed and fish which should be eaten more often.  On the other hand, saturated fat, cholesterol and trans fat may increase bad cholesterol and contribute to heart disease.  Saturated fat is found in animal-based foods, such as meat and dairy products, as well as in tropical fats that include coconut and palm oil that tend to be a solid at room temperature.  Cholesterol is found solely in animal foods such as meats, eggs and dairy products.

Finally, today, one of the more concerning fats is trans fat.  Few Canadians truly understand what this fat is and why it may be important to minimize a child’s exposure to it. Unlike other fats, trans fat is a specific type of fat formed when liquid oils are made into solid fats like shortening and hard margarine. This process is called hydrogenation and is used to increase the shelf life and flavour in foods. On package labels, trans fat may also be called hydrogenated or partially hydrogenated fat. Trans fats are typically used in baked goods such as pastries, muffins, cookies, and in vegetable oil shortenings, margarines, crackers and salad dressings. Small amounts of naturally occurring trans fat can be found in some animal products, such as butter, milk products, cheese, beef, and lamb.
 
Given that both trans fat and saturated fat may increase bad cholesterol and contribute to cardiovascular disease, many day care operators and parents try to minimize serving children foods that contain them. Some of the ways you can do this include:

• Checking the nutrition labels on products and choosing foods that are lower in saturated fat, trans fat, and cholesterol.
• Choosing alternative fats such as olive and canola oils, soybean, corn, sunflower oils and foods like nuts (remember there is a higher risk of choking on nuts for young children under 4 years)
• Choosing soft rather than hard margarines (avoid partially hydrogenated or hydrogenated margarines, choose non-hydrogenated)
• Regularly serving fish such as mackerel, sardines, and salmon.