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Healthy fats for children Dietary fats are essential for your child’s on food items. A “hidden” source is health and development. They help the hydrogenated vegetable oil. body absorb vitamins A, D, E and K. Dietary fats also help to make hormones. 2. Polyunsaturated fats However the type and amount of fat Polyunsaturated fats are better for the children eat is important. body as they can help reduce blood cholesterol, especially when your child’s As dietary fat is very high in energy, too intake of saturated fat is low. Foods that much can cause children to become an contain unhealthy weight. Children whose diets sunflower, safflower and soybean oils, contain too many saturated or trans fats fish, legumes, nuts and seeds. There are are more likely to have higher cholesterol 2 types of polyunsaturated fats: Omega-3 levels and heart disease later in life. It is and important to set good eating habits at a alternatives compared to saturated or young age. trans fats for your child. There are 3 types of fat in our diets: 3. Monounsaturated fats 1. Saturated and trans fats Monounsaturated fats can lower blood Saturated and trans fats are considered cholesterol if meals and snacks are also less healthy types of fat as they raise low in saturated fat. Monounsaturated blood cholesterol and can increase the fats are found in canola oil, olive oil, risk of heart disease. You should limit the avocado, nuts and seeds. polyunsaturated Omega-6. Both fats are include healthier amount of saturated and trans fat in your child’s diet. Saturated and trans fats are found in fatty meats, full fat dairy products (milk, cheese, cream), butter, coconut and palm oil, deep fried takeaway foods and commercially baked products such as biscuits and pastries. Trans fats are not always listed in the nutritional panel This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team. Disclaimer: http://www.health.qld.gov.au/masters/copyright.asp Reviewed: February 2017 Due for review: February 2019 Limit these foods 5. Use other types of spreads on bread These are examples of foods that are instead of butter. Try avocado, high in saturated fat: hummus or chutney. • Devon / salami 6. Have fish at least twice a week. • Crumbed and battered fish / meat 7. Limit takeaway foods to once a week. • Sausage rolls / pies • Potato chips / crisps / hot chips Healthy snack ideas for children • Hamburger, pizza (takeaway) These snack ideas can be used as • Butter / mayonnaise alternatives to the foods high in saturated • Milk chocolate fat listed above: • Cheese and cream based sauces • • Chicken with skin on / sausage • Fried takeaway or homemade foods • Pastries / biscuits / cakes / doughnuts / cheesecakes overnight and take to school • • Reduced fat frozen yoghurt • Celery / carrot sticks with ricotta, salsa or peanut butter • Wholegrain crackers (eg. Vita-weets, Premiums, rice cakes) with vegemite 1. Provide meals with plenty of fruit, or avocado vegetables and wholegrain breads and cereals. Low fat milk – blend with fruit to make a smoothie Tips for providing less saturated and trans fats in your child’s meals: Reduced fat / diet yoghurt. Freeze • Muffins with jam or shaved ham and relish 2. Choose lean cuts of meat and mince. Trim any visible fat off meat and • Fruit – fresh, frozen or canned remove skin from chicken. • Home prepared plain popcorn • Crumpets with honey reduced fat fruit yoghurt and cheese. • Dried fruit and nuts Reduced fat dairy products can be • Bagel / fruit toast with ricotta used from 2 years of age. • Baked beans toasted sandwich 4. Choose monounsaturated or • Toasted Lebanese bread chips dipped 3. Buy reduced fat dairy products. Try polyunsaturated oils. Examples in tomato salsa / hommus / avocado include sunflower, safflower, olive, canola, and soybean oils. This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team. Disclaimer: http://www.health.qld.gov.au/masters/copyright.asp Reviewed: February 2017 Due for review: February 2019 This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team. Disclaimer: http://www.health.qld.gov.au/masters/copyright.asp Reviewed: February 2017 Due for review: February 2019