Raising Children Network: the Australian parenting website
  • Suitable for 1-8Years

Good fat and bad fat: the basics

By Raising Children Network
 
 

Not all fats are bad. In fact, some fats are essential for your child’s health and development.

did you knowQuestion mark symbol

  • Children whose diets include too many bad fats have a higher risk of increased cholesterol levels and heart disease later in life.
  • Although children are not at risk for heart disease, it is important to establish good eating habits at a young age.
 

Good fat, bad fat: what’s the difference?

  • Good fat, sometimes called unsaturated fat, helps us produce good cholesterol and aids its circulation around the body.
  • Good fat comes in two forms: monounsaturated and polyunsaturated.
  • There are two types of polyunsaturated fat: omega-3 and omega-6. These are also known as essential fatty acids.

Unsaturated fat helps keep arteries clear. Unsaturated fat also reduces bad cholesterol that is associated with heart problems – a diet with unsaturated fat can help avoid these problems later in life.

Where are fats found and what do they do?

Type of fatWhere is it found?What does it do?
Monounsaturated (Good)
  • Oils like olive, canola and rape seed oil
  • Nuts and seeds
  • Lean meat
  • Avocado
Lowers cholesterol when it replaces saturated fats in an average daily diet.
Polyunsaturated (Good)Salmon and tunaLowers cholesterol when it replaces saturated fats in an average daily diet. May be more effective than monounsaturated fat.
Omega-3 (A type of polyunsaturated fat, or good, fat)
  • Tuna, salmon, mackerel
  • Nuts and flaxseed
  • Soy foods
  • Green leafy vegetables
  • Legumes
  • Walnuts
  • Breastmilk
  • Linked to baby brain and eye development in utero and during the first six months of life.
  • Helps strengthen the immune system, helps growth in the brain and nervous system.
  • May be good for rheumatoid arthritis, pain relief, morning stiffness and inflammation.
  • Helps to protect adults from heart disease.
Omega-6 (A type of polyunsaturated fat, or good, fat)Vegetable oils like sunflower, groundnut (peanuts), canola and soyProtects against heart disease by helping control bad cholesterol.
Saturated (Bad)Animal products, like meat fat, palm and coconut oil and dairy
  • No known health benefits.
  • Increases the amount of bad cholesterol in the body.
Trans fat
  • Commercially-made cakes, biscuits, takeaway
  • Shortening, margarine
  • Processed foods such as ready-made meals, snack foods such as chips and energy bars, and processed meat and dairy products
  • No known health benefits.
  • Increases the amount of bad cholesterol in the body and reduces the amount of good cholesterol.

Quick fat facts

  • Essential fatty acids can’t be made in the body (except in breastmilk) so it’s important to include them in your child’s diet. A balanced diet should include about 2% of energy from essential fatty acids – 1.5% from omega-6 and 0.5% from omega-3. Plant seeds, nuts and fish are good sources of essential fatty acids.
  • Research suggests limiting the amount of saturated fat in your diet to about 10% of your daily energy intake. The best way to do this is to choose lean mean, low-fat dairy products (for children over two years) and try to keep commercially-made cakes, biscuits and takeaway to a minimum.
  • Vegetarians can choose soy foods, green leafy vegetables, legumes and walnuts to get enough omega-3 in their diet.

Read more about healthy food portions.

 
  • Last reviewed18-10-2007
  • References

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    Garrow. J., James, W., and Ralph, A. (2001). Human nutrition and dietetics (10th ed.). Sydney: Churchill Livingstone.

    Heird, W. (2001). The role of polyunsaturated acids in term and preterm infants and breastfeeding mothers. Pediatric Clinics of North America, 48(1), 173-188.

    Hoffman, D., Birch, E., Birch, D., Uauy, R., Castaneda, Y., Lapus, M., Wheaton, D. (2000). Impact of early dietary intake and blood lipid composition of long chain polyunsaturated  fatty acids on later visual development. Journal of Paediatric Gastroenterology and Nutrition, 31(5), 540-553.

    Innis, S., (2000). The role of dietary n-6 and n-3 fatty acids in the developing brain. Developmental Neuroscience, 22(5-6), 474-480.

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    Makrides, M., Hawkes, J., Neumann, M., Gibson, R. (2002). Nutritional effect of including egg yolk in the weaning diet of breast fed and formula fed infants: A randomized controlled trial.  American Journal of Clinical Nutrition, 75, 1084-1092.

    SanGiovanni, J., Berkey, C., Dwyer, J., and Colditz, G. (2000). Dietary essential fatty acids, long chain polyunsaturated fatty acids, and visual resolution acuity in healthy full term infants: A systemic review. Early Human Development, 57(3), 165-188.

    Sherriff, J. (2002). The role of fats in the lifecycle stages: toddlers to preschool. Medical Journal of Australia, 176(Suppl), S113-114.

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    Sullivan, D., & Carlson, S. (2001). Dietary fats for infants and children. Pediatric Annuals, 30(11), 683.

    Wainwright, P. (2002). Dietary essential fatty acids and brain function: A developmental perspective on mechanisms. Proceedings on the Nutrition Society, 61(1), 61-69.