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Dietary fats are essential to give your child’s body energy and to support cell function. They also help protect his organs and help keep his body warm. Fats help the body absorb some nutrients and produce important hormones, too. (1)
There are four major dietary fats in the foods we eat: (1)
- Saturated fats
- Trans fats
- Monounsaturated fats
- Polyunsaturated fats
Bad Fats
Bad fats are saturated fats and trans fats. These fats tend to be more solid at room temperature, and raise bad cholesterol (LDL) levels in the blood. Trans fats are really dangerous since they can lower the good cholesterol (HDL) levels in the blood as well. (1)
Trans fats can be found in commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough, Packaged snack foods (crackers, microwave popcorn, chips), Stick margarine, vegetable shortening, fried food (French fries, chicken, chicken nuggets, breaded fish) and anything containing hydrogenated or partially hydrogenated vegetable oil, even if it claims to be “trans fat-free.” (2)
Saturated fat can be found in red meat (beef, lamb, pork), chicken skin, whole-fat dairy products (milk, cream, cheese), butter, Ice cream, tropical oils such as coconut and palm oil. (2)
Healthy Fats
As for monounsaturated and polyunsaturated fats, these fats tend to be more liquid, lower bad cholesterol levels and are beneficial when consumed as part of a healthy dietary pattern. (1)
Monounsaturated fat can be found in olive, canola, peanut, and sesame oils, avocados, olives, nuts (almonds, peanuts, macadamia, hazelnuts, pecans, cashews), peanut butter. (2)
Polyunsaturated fat can be found in sunflower, sesame, and pumpkin seeds, Walnuts, Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil, soybean and safflower oil. (2)
Dr. Rabih Mostafa
Pediatrician
