Did you know that some fats are healthy? This article shows you how good fats benefit your child and how you can include it in your child's diet.
By Luke Coutinho
A lot of information has been doing the rounds about fats these days — “they are bad for you”, “it's bad for our kids’ health” and “fats and oils make us unhealthy and prone to disease.” It's not the oil and fat that make you obese, it's your lifestyle and the bad fat that you consume in the form of junk and processed food. Your diet should include a moderate quantity of healthy oils, nuts, seeds and, at least, one teaspoon of ghee. Increase the intake of cold pressed, unrefined, extra virgin oils like coconut oil, olive oils, rice bran oil, groundnut oil, sesame oil, mustard oil, etc. Nuts and seeds like flax seeds, almonds, walnuts, cashew nuts and pistachios (both in small quantities) are also a good source of fat. Fat is a dense source of energy as 1 gm of fat provides 9 kcal. Fat is also important because a few vitamins like A, D, E and K require fat globules for absorption.
Avoid cholesterol, trans fats and polyunsaturated fats from fried and processed unhealthy food. Bad fats from junk food make the platelets in your child’s blood stickier. These platelets, then, result in clots that stick to the walls of arteries which supply oxygenated blood to vital areas of the body. The clots then create a wall of plaque that can eventually lead to less blood flow to the heart causing a heart attack or stroke. It also causes obesity and inflammation, makes the metabolism sluggish and reduces brain development.
It is essential to include omega-3 fats in your toddler’s diet because it acts as an antioxidant to prevent diseases, promotes healthy cell growth and improves brain function. The best sources of omega-3 are flax seed, walnut, fish, fish oil, cod liver oil, etc. Flax seeds are rich in various nutrients like alpha-linolenic acid and omega-3 fats making it a vegan superfood. Children are not interested in such healthy superfoods and they are likely to avoid plain flax seeds. Camouflaging flax seeds into their meals provides a simple solution. You could also top their sandwiches, wraps or smoothies with ground flax seeds.
Yogurt-flax dip recipe
How to make the dip:
So, remember that healthy fats are good for your child. Ensure that your child understands that what she eats will have a significant impact on how she grows, feels and behaves.
The author is an Alternative Medicine Specialist and Founder at Pure Nutrition.
People look at fats as something that is unhealthy. However, children need fats in limited quanti...
On Father’s Day, Luke Coutinho, leading integrative and lifestyle medicine practitioner, and holi...
Characterised by recurrent headaches that can range from moderate to severe, migraines are a sour...
Dr. R K Jain