Patient Education

Health and Nutrition: The Importance of Fat in a

Childs Diet

Jeannine Baumgartner, Ph.D. in Nutrition
Fats form an essential part of a childs diet, however, it is not solely the amount of
fat that requires attention, equally or even more important is the quality (type) of
fat a child consumes.
Traditionally, fats have been considered mainly as a source of energy, and got a
bad reputation for causing obesity and coronary heart disease. Even though
energy supplied from fat is necessary for a childs normal growth and physical
activity, fats are more than just a convenient source of energy. Dietary fats carry
fat-soluble vitamins (e.g. vitamins A, D, E and K) from the food into the body, and
some specific dietary fats are of critical importance for a childs physical health as
well as the development and function of the brain and eyes .
Types of Fatty Acids
Most dietary fats and oils contain a mixture of three types of fatty acids: saturated,
monounsaturated and polyunsaturated fatty acids. Fats high in saturated fatty
acids, such as animal fat (e.g. visible fat on meat, butter, dairy cream) and certain
plant oils (e.g. coconut oil, palm oil, palm kernel oil), are often referred to as hard
fats, because they are solid at room temperature. Saturated fatty acids are present
in all dietary fats and oils in different quantities. Humans have no nutritional need
for saturated fats because the human body can produce them. Furthermore, a
high dietary intake of saturated fats might impact a persons cholesterol health and
increase the risk for cardiovascular disease .
Monounsaturated fatty acids found in olive oil, canola oil, avocados, nuts and meat
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can also be produced by the human body. Nevertheless, they are usually regarded
as healthy fats as several studies have found beneficial effects of dietary
monounsaturated fats on blood lipids when replacing saturated fats.
Polyunsaturated fatty acids can be categorized into two families, the omega-3 and
the omega-6 fatty acids (also known as n-3 and n-6 fatty acids). The parent fatty
acids of these families, alpha-linolenic acid (omega-3 family) and linoleic acid
(omega-6 family) cannot be made by the human body and must be provided by the
diet. Therefore, they are called essential fatty acids. Dietary sources of alpha-
linolenic acid include green leafy vegetables, flaxseed oil, canola oil, soybean oil
and walnuts. Linoleic acid is present in many vegetable oils, and found in high
quantities in safflower oil, sunflower oil, poppy seed oil, grape seed oil and maize
oil. The essential parent fatty acids alpha-linolenic acid and linoleic acid can be
converted by the body into longer chain versions, such as eicosapentaenoic acid
(EPA, omega-3 family), docosahexaenoic acid (DHA, omega-3 family) and
arachidonic acid (ARA, omega-6 family). However, it was shown that this
conversion is not very efficient in humans . EPA and DHA are found mainly in
(fatty) fish (e.g. pilchards, mackerel, salmon, sardines, snoek), while ARA can be
found in all types of meat, eggs and dairy products including milk, cream, butter,
cheese and yoghurt. Omega-6 fatty acids are less likely to be lacking from a childs
diet, thus more attention is required to increase the dietary intake of omega-3 fatty
acids, particularly of EPA and DHA.
The Role of Omega-3 and Omega-6
When ignoring its water content, the human brain consists of 60% fat. DHA and
ARA are the most abundant types of fat found in this crucial organ. DHA and ARA
are needed to maintain the brains structure and function. Thus, it comes as no
surprise that a good supply of these fatty acids during early life is essential, as the
brain is developing and maturing until young adulthood . There is growing
evidence that cognitive performance (such as learning, memory and problem-
solving) and behaviour in children can be enhanced by the provision of omega-3
fatty acids through breast milk and omega-3 fatty acid-rich foods during early life
. In fact, breast milk provides all the essential fatty acids, as well as their longer
chain products ARA and DHA7, and is considered to be the optimal method for
infant feeding. However, the concentration of these important fatty acids in breast
milk is influenced by the mothers diet. Thus, it is important that breast-feeding
mothers adhere to a healthy diet rich in omega-3 and omega-6 fatty acids. Once
the transition to solid foods occurs, the omega-3 fatty acid intake, particularly of
DHA, usually drops dramatically . This is of concern, considering that several
studies have shown that children with low dietary DHA intake performed worse in
tasks that measure brain development .
The eye is another important organ that is dependent on omega-3 fatty acids. 30-
50% of the retina of the eye (the part that receives light signals) is made from the
omega-3 fatty acid DHA. Several studies have shown that infants who were breast-
fed or received formula supplemented with DHA and ARA had better clearness of
vision than infants that received formula without added DHA and ARA .
Besides its critical role in visual and brain development, omega-3 fatty acids may
also be useful in supporting the childs immune system and heart health . Omega-
3
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5,
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3 fatty acids, especially EPA, have anti-inflammatory properties . Recent studies
suggest that the provision of EPA and DHA to infants, toddlers and children
reduces the incidence and the duration of illness , and protects them against
allergies and eczema . Unfavourable blood lipids and high blood pressure are
now also observed in young children . It has been suggested that early intake
of DHA and ARA may reduce the risk for cardiovascular disease later in life .
Fat Intake of South African Children
According to the latest available information on the food intake of South African
children, the average amount of fat consumed is not exceeding the recommended
3035% of energy for children older than six months of age . However, the
quality (type) of fat in the diet of South African children requires attention. The
three most popular food groups that supply fats consumed by South African
children one to five and six to nine years are milk, meat and vegetable fats and
oils . Full cream milk is the major food item consumed by both age categories,
followed by brick margarine and chicken meat. Also, salty snacks, confectionary
products (e.g. cookies, cakes and tart), and non-dairy creamers are among the top
ten food items that contribute to fat intake in South African children, most of which
contain high amounts of saturated fatty acids and often also contain trans-fats.
Trans-fats have many health risks and are produced during manufacturing when
liquid oils are converted to more solid oils (e.g. brick margarines, shortenings).
Furthermore, South African children are increasingly exposed to fast foods ,
which are generally high in total fat and saturated fatty acids.
In order to improve the quality of fat intake in South African children, processed
foods (e.g. polony, viennas, pies, etc.) and fast foods should be avoided or eaten
infrequently. Soft tub margarines that contain polyunsaturated fatty acids,
preferentially high in omega-3 fatty acids, and that are labelled as trans-fat free
should be chosen over hard brick margarines and butter. Vegetable oils rich in
polyunsaturated fatty acids rather than hard fats should be chosen for food
preparation. However, not all oils should be used for frying and deep frying of
foods, because they can produce compounds detrimental to ones health when
heated to high temperatures. Most suitable for frying are canola oil, olive oil (but
avoid Extra Virgin) and sunflower oil. Furthermore, frying oils should be replaced
after each use. Nevertheless, the amount of fried foods in a childs diet should be
limited. In order to increase the intake of EPA and DHA, it is advised that children
eat two portions of fatty fish per week. Therefore, it is recommended to introduce
fish early into the diet of children to ensure that fish is consumed on a regular
basis throughout life.
In summary, fat plays an important role in a childs diet. Fat is not only a source of
energy but is crucial for the development of the brain and eyes, as well as a
healthy heart and immune system. Therefore, not only the amount but also the
type of fat in a childs diet is critical to ensure proper development and good
health.
References
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