Fats: Where do they come from and what is their role in a child’s diet?

Every parent knows that the nutrition of preschool children plays a crucial role in their development. Providing children with wholesome meals rich in all necessary nutrients directly impacts their proper functioning. Nutrition for children is important – to better understand its significance, let’s take a look at one of the key components of their daily diet: fats.

Healthy Nutrition for Children: Fats, a Key Ingredient for Brain and Eye Development

Fats play an extremely important role in the body, providing essential fatty acids, including unsaturated fatty acids (UFAs) from the omega-6 (n-6) and omega-3 (n-3) families. Since the body cannot synthesize them on its own, they must be supplied through food.

Fats support brain development, the nervous system, and provide an adequate supply of energy. Polyunsaturated fatty acids, such as omega-3 (DHA and EPA), are especially important for brain development in children during the early years. Rich sources of these fats include fatty fish. It is worth noting that, according to regulations, children in preschool receive a portion of fish once a week as part of their meals. When purchasing fish, it is important to pay attention to the MSC label and certification, which ensures sustainable fishing practices.

Where Do Fats Come From?

Fats in a child’s diet come from both plant and animal sources. Healthy plant-based fats include vegetable oils (e.g., olive oil, canola oil), nuts, seeds, and avocado. Animal fats are found in milk, butter, fatty fish, eggs, and meat. It is important that children’s diets predominantly contain unsaturated fats, which support heart health and proper growth. Additionally, omega-3 and omega-6 fats should be included, as they have a positive impact on children’s concentration and cognitive processes.

Healthy Meals for Children: The Importance of Fats

Fats perform many important functions in a child’s body. Primarily, they provide the energy necessary for daily activity and proper growth. They also support the development of the nervous system and influence immunity. Nutrition for children is important not only for their current health but also for preventing diseases in the future. A deficiency of fats in a child’s diet can lead to concentration problems, weakened immunity, and deficiencies in certain vitamins. Proper nutrition from an early age is crucial for children’s harmonious development and health.

Fats play a significant role in children’s diets, especially during the preschool years when their development is particularly intense. They are a source of energy, support brain and nervous system development, and help in the absorption of fat-soluble vitamins such as A, D, E, and K. Therefore, it is important to understand where fats come from and how to provide healthy and wholesome meals for preschool children.

Nutrition for Children: Which Fats Should Be Chosen?

When preparing meals, it is essential to ensure the quality of the fats used. Trans fats, found in processed foods, fast food, and sweets, should be avoided. Instead, it is advisable to incorporate healthy sources of fats, such as fish (salmon, mackerel), nuts, seeds, and vegetable oils, into a child’s diet. Dairy products like natural yogurt and kefir are also good choices, as they provide healthy fats and positively influence gut microbiota.

Providing Children with Wholesome Meals: How Much Fat Should Be in a Healthy Meal?

The amount of fat in a child’s diet should be adjusted according to their age and activity level. It is recommended that fats should constitute about 30-35% of daily calorie intake. It is important to create healthy and wholesome meals that provide all the essential nutrients. Excessive intake of saturated fats can lead to metabolic issues, so moderation and a variety of fat sources in a child’s diet are essential.

Healthy Nutrition for Children and the Number of Meals

A child’s diet should consist of five regular meals per day: breakfast, second breakfast, lunch, afternoon snack, and dinner. Each of these meals should be balanced and provide an adequate amount of protein, carbohydrates, and fats. Preschool children’s nutrition requires proper planning to provide them with the energy and nutrients necessary for proper development. Regular meals help maintain stable blood sugar levels, which improves concentration and the child’s well-being. Wholesome meals for children should include the appropriate balance of fats, carbohydrates, and protein to support their physical and mental development.

Summary: What to Pay Attention to When Preparing Balanced Meals for Children?

1. Choosing Quality Fats

• Plant-based fats: olive oil, canola oil, flaxseed oil, avocado, nuts, and seeds (it is advisable to serve them ground for young children to avoid choking risks. Nuts are a strong allergen, which is important information for parents and caregivers).
• Animal-based fats: 82% butter, fatty marine fish (e.g., salmon, sardines, mackerel).

2. Limiting Trans and Saturated Fats

• Avoid hydrogenated margarine, fast food, sweets, and processed foods (e.g., sausages, questionable deli products).
• Limit the intake of saturated fats from processed red meat products.

3. Diversifying the Child’s Diet and Maintaining Wholesome Meals

• Diverse sources of fat will help ensure proper proportions of fatty acids.
• Introduce healthy habits, e.g., add olive oil to salads, ground nuts to oatmeal, or butter to vegetable servings to provide balanced meals.

4. Recommended Fat Intake for Children’s Nutrition

• Infants: 30-45% of daily energy intake,
• Children aged 1-3 years: 35-40% of daily energy intake,
• Preschool children: 30-40% of daily energy intake.

When planning meals, it is important to focus on the quality of fats and choose healthier options, such as vegetable oils, fatty fish, milk and its products, eggs, meat, nuts, and oilseeds. Clinical studies show that a deficiency of omega-3 UFAs can increase the risk of brain function disorders.

Fats provide more than twice the energy of proteins and carbohydrates, which is especially important for children during periods of rapid growth. Additionally, vitamins A, D, E, and K are fat-soluble, meaning their proper absorption requires the presence of fats in the diet.

Polyunsaturated fatty acids also have anti-inflammatory effects and support the immune system.

Preschool Obligations: Child Nutrition Standards

Providing adequate nutrition in educational institutions, such as preschools, is not only good practice but also an obligation to provide meals to children, as stipulated by educational and sanitary regulations. Preschools must adhere to nutrition standards developed by public health institutions, and the meals prepared in preschool should comply with current child nutrition standards, ensuring that they meet children’s nutritional needs and support their proper development. As part of group feeding, preschools offer meals that should not only be tasty but, most importantly, balanced, rich in nutrients, and tailored to the age and activity of the children. The preschool menu should, therefore, contain balanced meals that provide the necessary nutrients essential for children’s health.

The obligation to provide meals to children also includes ensuring the quality of products, their freshness, and the preparation method – all of which align with the requirements regarding nutrition and healthy eating principles. As a result, the preschool prepares meals that genuinely impact children’s nutrition and constitute an important part of their daily care. Importantly, the meals provided to children in preschool should respond to their individual needs – both taste and health-related – to effectively support their development at every stage.

At KIDS&Co. preschools, we prioritize meal quality because we believe it has a real impact on children’s development. Developing healthy eating habits and promoting children’s health are our top priorities. Therefore, at KIDS&Co., we focus on encouraging children to make healthy choices as part of our GOOD FOOD by KIDS&Co. program. Learn more about our Conscious Nutrition here.

Summary

Fats are an extremely important element of a child’s diet. When properly selected, they help ensure proper development and support health. Nutrition for children is important for both their current functioning and future health. Therefore, it is important to care for children’s healthy nutrition by providing them with wholesome and balanced meals. The right sources of fats help maintain a healthy nervous system and support the child’s proper development, so it is recommended to consciously compose the daily menu. Proper nutrition for children should be a priority in every family, and nutrition education should accompany us every day to give them the best start in life.

Learn more about the KIDS&Co. kindergarten and nursery program. Our facilities are located in the following cities:

• private preschools and nurseries in Warsaw
• private preschools and nurseries in Wrocław
• private preschools and nurseries in Gdańsk
• private preschools and nurseries in Łódź
• private preschools and nurseries in Kraków
• private preschools and nurseries in Katowice
• private preschools and nurseries in Poznań
• private preschools and nurseries in Suwałki
• private preschools and nurseries in Ostrów Mazowiecka
• And from September, also private preschool and nursery in Gdynia