Something to Chew On

Relative to their size, toddlers (1-2 years) and preschoolers (3-4 years) have a higher requirement for dietary fats than older children or adults (but less than infants).  Dietary fats provide energy needed for development of bones, muscle and teeth and are a key source of essential fatty acids (omega-3, omega-6, linoleic acid) needed for healthy development of the skin, brain and retina.  Fat is also needed to metabolize fat-soluble vitamins (vitamins A, D, E, K).

With the rise in childhood obesity, there has been a lot more attention given to the question of when children should be transitioned from moderate fat to low fat diets.  There is a general consensus, supported by American Academy of Pediatrics, that fat intake should not be limited any earlier than age 2.  Before age 2, children need to get about 40% of their calories from fat.  A fully breastfed children may get up to 50- 60%.   

When after age 2 to start limiting fat intake is more controversial. The Dietary Guidelines for Americans (2005) recommend that children ages 2-3 years get 30-35% of calories from fat compared to 25-35% for children age 4 and older.  The American Heart Association recommends switching children to lower fat diets at age 2 to protect against heart disease in adulthood.  Other researchers suggest that slightly higher dietary fat consumption is beneficial for kids up to age 5.

How can your family meet the higher dietary fat needs of toddlers and preschoolers while respecting the recommendations for low-fat diets for older children and adults? 

• Put fat-rich spreads and sauces on the table - At meal times, give your toddler or preschooler free access to butter, salad dressing, gravies and other condiments that add energy and improve the taste of the of foods you are serving.  It's easy to add a little ranch dressing or an extra bit of butter to your child's portion while keeping your portion less adorned. 
• Serve milk at snack and meal times - Milk is an excellent source of fat, protein, calcium, and vitamins A and D.  Generally it is best to wait until age 2 to transition a child from whole to reduced fat milk.  You can add 1 T of half and half to each 4 ounces of reduced or skim milk to bring the fat density up to whole milk. 
• Serve quality fats – The entire family will benefit from increased use of plant-based liquid fats such olive oil and canola oil in cooking rather than shortening or other hard fats. Processed trans fats should be avoided at any age - particularly those found in sweets that are high in sugar and low in other nutrients. 
• Know what your child is eating - More important than following specific rules about what age to transition between certain foods, is for you to be aware of how your child is growing and what your child is actually eating.  It’s fine for a child who is consuming a decent quantity of cheese, yogurt or animal foods during the day to switch to low fat milk a bit earlier than age 2.  However, if you have a picky 2-year old and you are concerned about their overall energy intake, keep serving whole milk until they eat a wider variety of foods.