Should my children eat only low-fat, low-cholesterol foods?
Many Americans consume too many calories and too much fat, especially saturated fat, trans fat, and cholesterol. These eating patterns are one cause of America’s high rates of obesity and heart disease. As a parent or caregiver, you can help your child develop eating and physical activity habits to stay healthy now and throughout life.
Childhood is the best time to start heart healthy eating habits. But adult goals for cutting back on total fat, saturated fat, trans fat, and cholesterol aren’t meant generally for children younger than 2 years. Fat is an essential nutrient that supplies the energy, or calories, they need for growth and active play and should not be severely restricted.
However, if your child is younger than 2 years and overweight or at risk for overweight, or has a family history of high cholesterol or heart disease, reduced fat dietary choices may be appropriate. Check with your child’s doctor or registered dietitian before restricting fat in your child’s diet.
Between the ages of 2 and 5, encourage children to gradually choose foods with less fat, saturated fat, and trans fat. By age 5, their overall food choices, like yours, should include heart-healthy foods such as low-fat dairy products, skinless chicken, fish, lean red meats, whole grains, fruits, and vegetables.
Food tips
The following are ways to make good food choices when considering fat, saturated fat, and cholesterol in food choices.
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Whole-grain bread, cereal, pasta, and rice |
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Whole-grain mini bagel or English muffin
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Pretzels, baked chips
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Graham crackers, crackers, fig bars, vanilla wafers
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Low-sugar, high-fiber granola bars and baked goods |
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Vegetable |
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Baked potato
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Raw or cooked vegetables |
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French fries
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Creamy cole slaw |
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Fruit |
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Low-fat milk, yogurt, and cheese |
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Meat, poultry, fish, beans, eggs, and nuts |
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Baked or grilled skinless chicken breast
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Baked fish
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Beans, eggs, nuts, seeds, peanut butter (1 to 2 tablespoons) |
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Fried fish sticks
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Fried chicken fingers |
Parent tip: forget "forbidden" foods
Forcing children to eat food doesn’t work. Neither does forbidding foods. When children think that a food is forbidden by their parents the food often becomes more desirable.
It’s important for both children and adults to be sensible and enjoy all foods, but not to overdo it on one type of food. Sweets and higher-fat snack foods in appropriate portions are OK sometimes. But your child should also be offered healthy food choices from all of the food groups. Foods of any kind should not be used as a reward or bribe.
Caution:
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Restricting a child’s eating too much may harm growth and development, or encourage undesirable eating behaviors.
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Before making any drastic changes in a child’s eating plan or physical activity habits, talk with your child’s pediatrician or a registered dietitian.
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If your child is younger than 2 and is obese or overweight, consult your pediatrician before restricting fat or calories, as in reduced-fat milk.
