I recognize that the issue of fats in food It is a bit complex, and it would be very easy to confuse concepts. Therefore, while I present this Decalogue on fats in the diet of children and adolescents, I will try to clarify a little what are the fats that we can find in food (in case I leave something, in point 2.- of mentioned document there is an explanation to which I refer).
Fats are foods that act as fuel, and can be framed within the energy and plastic food groups (at once). Not all of them are useful, and some are also harmful. Let's start with unsaturated fats: monounsaturated (in olive oil, nuts, eggs ...) and polyunsaturated - or Omega 6/3 - (legumes, fish, milk ...); They are protective of the arteries, so we could consider them useful fats.
We also find different foods with saturated fats (butter, cheese, ice cream, fatty meats, creams) that carry the risk of cholesterol accumulation in the arteries. Of all the fats, it seems that trans fatThey have a worse reputation, because they contain many trans-fatty acids, being dangerous for the health of the heart and arteries. Among them we find processed foods, butters, fried foods, ...
That said, I have to advance some points of the mentioned Decalogue (you have it here complete), and encourage you to implement a healthy and balanced diet in your homes, for the good of all.
Fats are a important component in the human dietThey provide energy, but they are also key in several biological functions, including growth and development. Lipids are the most energetic immediate principle (9 kcal / g), so their consumption is essential throughout the pediatric age, especially in periods of rapid growth: the first 2-3 years of life and adolescence . More than 90% of dietary fats are triglycerides.
Lipids are important both for their caloric intake and for their function in the prevention of the most prevalent chronic diseases.
It is preferable to use vegetable oils, especially olive. And if you consume spreadable fats choose margarines since they are rich in polyunsaturated fats and are currently not a source of trans fats, or animal fats.
According to consumption data in our environment, the total fat intake in the Spanish pediatric population is quantitatively adequate up to 3 years, and is somewhat higher than recommended in schoolchildren and adolescents. However, there are population groups that consume clearly above these recommendations, providing a high caloric intake and increasing the risk of obesity.
- Excess consumption, or unbalanced fat intake, can be harmful to health. To adjust the amount of fat in the diet, the following practical recommendations:
1.- Remove visible fat from meats.
2.- Eat chicken without skin.
3.- Reduce the consumption of sausages, always using the leanest.
4.- Rate recommend the use of semi-skimmed milk from 2 years.
5.- To increase the quality of dietary fat practical recommendations they are: increase fish consumption 3-4 times a week if it is white, and at least 2 times a week if it is blue; use vegetable oils, especially olive; if you consume spreadable fats, choose margarines, since they are rich in polyunsaturated fats and are currently not a source of trans fats or animal fats; use simple culinary forms: boiled, iron and oven.
The fried ones, although they contribute to increase the caloric content of the foods, can be used if it is with olive oil with a high temperature frying and short time
In the last point of the Decalogue, they tell us from the Spanish Pediatric Association that fats (or lipids) are an important part of food, as a caloric source and by have preventive effects of chronic diseases. It is true that pediatricians in routine reviews should offer guidelines to avoid excess of some foods and promote healthy eating, but ultimately, it is the parents who must have truthful information, to put into practice when we cook or prepare food for children.
Therefore, do not hesitate to consult the doctor if you need information about infant feeding, but do not do it when you have to eliminate or reduce certain foods from your children's diet. We had talked about excess protein, and about the problems that disproportionate consumption of sugar can cause, in principle assimilating all this information may seem difficult, but it will only be until habits are established, meanwhile, a lot of persistence and dedication .
