Fat is a hot topic. There are many opinions but above all confusion among many parents. Pediatric dietitian Madelene Lööw guides you on how to think when it comes to choosing fat for your child and sorts out the current discussion around rapeseed oil.
Why is fat important for children?
Fat is an energy-dense nutrient with several important properties. It is needed for the body to build and repair cells, manufacture hormones and hormone-like substances. Our fat-soluble vitamins A, D, E and K also need fat to be absorbed into the body. There are different types of fats, which will be explained in more detail.
“For fetuses and young children, the fatty acids omega-3 and omega-6, which are polyunsaturated fats, are essential for normal growth and development.”
One of the most important fats is the essential polyunsaturated fat that the body cannot produce itself and must be supplied through food. This essential fat is involved in, among other things, the immune system, vision, brain and skin function. For fetuses and young children, the fatty acids omega-3 and omega-6, which are polyunsaturated fats, are essential for normal growth and development.
Different types of fat:
- Saturated fat: Foods that contain a high percentage of saturated fat are found in full-fat dairy products, meat, cured meats, coconut oil, ice cream and chocolate.
- Monounsaturated fat: Monounsaturated fat is found in, for example, olives, olive oil, rapeseed oil, almonds, peanuts and avocados.
- Polyunsaturated fat: As mentioned earlier, polyunsaturated fat contains the essential fatty acids omega-3 and omega-6. Foods rich in these include rapeseed oil, fatty fish and walnuts.
- Trans fats: Trans fat is a fatty acid that occurs naturally in small amounts in ruminant animals but can also be formed in the food industry to make cakes, for example, more brittle and also increase shelf life.
What does the recommendation say?
The general recommendation is that we should prioritize unsaturated fat (monounsaturated and polyunsaturated fat) over saturated fat for both development and because high intake of saturated fat is associated with a risk of morbidity. Trans fat should also be avoided as much as possible as it has a negative impact on health.
Current recommendations for young children
Young children usually need more fat than adults as they have a higher energy requirement in relation to their weight. This is especially true up to the age of two when the daily recommendation is that 30-40% of the energy a child eats should come from fat. Too low an intake of fat can lead to too little energy and make it difficult for the fat-soluble vitamins to be absorbed into the body, which in turn can lead to unsatisfactory growth.
“Young children usually need more fat than adults as they have higher energy needs in relation to their weight.”
Is rapeseed oil dangerous?
There has been a debate on social media about seed oils, including rapeseed oil. Rapeseed oil is said to be inflammatory due to its ratio of omega-3 and 0mega-6, that it is genetically modified and contains trans fats. This is not true for the rapeseed oil we can buy in Sweden. We have tightly regulated EU laws that do not allow the sale of genetically modified foods without them being labeled (GMO). It is important to take into account that what is written in social media is often seen from a larger geographical perspective and relates to foods that are not even allowed to appear in our grocery stores in Sweden.
When it comes to seed oils, there is a big difference in the ratio of omega-3 and omega-6 they have. Swedish rapeseed oil contains a beneficial distribution of these fatty acids and has the essential properties mentioned earlier and contains no trans fats.
Here's what you can think about when choosing fat for your child
In general, young children need a lot of fat for energy and development. As with all fats, intake should be moderate and combined with an otherwise varied and balanced diet and not overconsume it. Vary fat sources but prefer fat from vegetables, nuts, seeds and oily fish and you are on the right track. It's all about balance.
It is not healthy to eat too much of any one food; it is the variation between the different nutrients that counts and gives your child the best conditions to meet his energy and nutritional needs.
References:
The Swedish National Food Administration: www.livsmedelsverket.se
Nordic Nutrition Recommendations 2023: https://pub.norden.org/nord2023-003/
Food tips
/Madelene Lööw
Pediatric dietitian.
