The consumption of fats has always been a point of contention for many people. While some feel that dietary fat should be avoided at all costs, research has found that regulated consumption of fats is important for the body. As per Elsevier published in 2019, one of the primary functions of fats is to store energy and absorb different types of vitamins in the body. Fats also provide the body with the required energy to get through the day.
However, it is also important to remember that if consumed in an unregulated quantity, fats can pose a significant threat to one's overall health and increase the risk of cardiovascular problems among kids. Hence, parents need to be mindful of the choices that their child makes. Choosing the right kind of sources of fats and serving them in the right quantity can make your child get proper energy while also not developing health problems.
When choosing fat-rich food items, it's better to go for more natural sources of fats rather than junk food or other items that are rich in sugar or sodium. Here are some healthy fat-rich foods for kids.
As per Cheese in nutrition and health published in 2008, cheese is one of the best sources of fatty acids, vitamins, protein, and different types of minerals. This makes it an ideal choice for your child’s diet. However, it is also important to remember that one must go for the healthy version of cheese rather than choosing the one that is highly processed or a rich source of sodium. Parents can try making cheese at home or buy fresher varieties that do not have a lot of added preservatives.
According to Hindawi, published in 2018, other than being a rich source of protein, eggs are also high in unsaturated fatty acids. Additionally, eggs can also provide a child's body with the needed carbohydrates as well as vitamins and minerals. This makes eggs a very balanced food option for a child. Parents can make different types of dishes with eggs, such as French toast, egg sandwiches, scrambled eggs, and so much more, to keep their everyday meals more interesting.
Fish is a popular source of antioxidants, vitamins, and minerals. But it's important to note that many varieties of fish are also rich in fatty acids. According to Nutrition and Metabolic Insights published in 2021, other than being rich in fatty acids, some varieties of fish can also offer a significant amount of protein. Being nutritionally dense, fish is not just good for your child's physical health, but may also strengthen their cognitive function. Consumption of fish can also be great for your child's overall immunity.
As per the Nutritional value and health benefits of nuts published in 2017, different types of nuts, such as pistachio, almonds, cashews, and more are great snacking options for people. This is because these are rich in vitamins, fatty acids, antioxidants, and even dietary fiber. Parents can choose these nuts as a healthier option for their kids. Instead of making them eat packaged snacks. Additionally, nuts can also be integrated into everyday meals like oatmeal, desserts, and fruit salads. These can enhance the overall nutritional value of a meal.
Dark chocolate is a healthier alternative to unhealthy chocolates that are highly processed and rich in sugar. However, it's also important to note that dark chocolate also contains moderate amounts of fats along with antioxidants. As per Elsevier published in 2022, dark chocolate contains fatty acids, calcium, and antioxidants, and can also be rich in protein, depending on the ingredients used to make it. It may also help enhance skin, nails, and hair quality. Other than that, it may also reduce the risk of many chronic diseases. You may give your child a dark chocolate block when craving something sweet and rich.
As per the Author Manuscript published in 2014, seeds such as pumpkin, chia, and other edible seeds can be a healthy source of fatty acids for kids. These are also rich in antioxidants and minerals, making them extremely healthy for a child's physical and mental health. These may also benefit your child's muscle and bone health. You may add various seeds to your child's diet in the form of seed puddings or by adding them to shakes, smoothies, fruit and vegetable salads, and desserts.
It is important to understand that every nutrient has a specific function to perform. Your child needs each of these nutrients for their overall wellness, which is why parents must try to structure a diet that encompasses everything in balanced proportion. Adding fats by choosing the right dietary options can have a positive impact on your child's health. It may also reduce the chances of many health problems.