Nutrition

Should my children eat only low-fat, low-cholesterol foods?

Many Americans consume too many calories and too much fat, especially saturated fat, trans fat, and cholesterol. These eating patterns are one cause of America’s high rates of obesity and heart disease. As a parent or caregiver, you can help your child develop eating and physical activity habits to stay healthy now and throughout life.

Childhood is the best time to start heart healthy eating habits. But adult goals for cutting back on total fat, saturated fat, trans fat, and cholesterol aren’t meant generally for children younger than 2 years. Fat is an essential nutrient that supplies the energy, or calories, they need for growth and active play and should not be severely restricted.

However, if your child is younger than 2 years and overweight or at risk for overweight, or has a family history of high cholesterol or heart disease, reduced fat dietary choices may be appropriate. Check with your child’s doctor or registered dietitian before restricting fat in your child’s diet.

Between the ages of 2 and 5, encourage children to gradually choose foods with less fat, saturated fat, and trans fat. By age 5, their overall food choices, like yours, should include heart-healthy foods such as low-fat dairy products, skinless chicken, fish, lean red meats, whole grains, fruits, and vegetables.

Food tips

The following are ways to make good food choices when considering fat, saturated fat, and cholesterol in food choices.

Food Group. . .	Most Days. . .	Some Days. . .
Whole-grain bread, cereal, pasta, and rice	Whole-grain mini bagel or English muffin Pretzels, baked chips Graham crackers, crackers, fig bars, vanilla wafers Low-sugar, high-fiber granola bars and baked goods	Donut or Danish Fried potato or corn chips Cookie or cupcake
Vegetable	Baked potato Raw or cooked vegetables	French fries Creamy cole slaw
Fruit	Fresh fruit, dried fruit, and 100% fruit juice (unsweetened)	Pies or desserts with fruit
Low fat milk, yogurt, and cheese	Reduced-fat or skim milk Reduced-fat cottage cheese or reduced-fat cheese Low-fat yogurt or low-fat frozen yogurt	Ice cream
Meat, poultry, fish, beans, eggs, and nuts	Baked or grilled skinless chicken Baked fish Beans, eggs, nuts, seeds, peanut butter (1 to 2 tablespoons)	Fried fish sticks Fried chicken fingers

Parent tip: forget "forbidden" foods

Forcing children to eat food doesn’t work. Neither does forbidding foods. When children think that a food is forbidden by their parents the food often becomes more desirable.

It’s important for both children and adults to be sensible and enjoy all foods, but not to overdo it on one type of food. Sweets and higher-fat snack foods in appropriate portions are OK sometimes. But your child should also be offered healthy food choices from all of the food groups. Foods of any kind should not be used as a reward or bribe.