What is a Healthy Fat Intake for Children?
Children definitely can benefit from fat, but how much is too much? Very young children, those under two years of age, do not require fat restrictions. Keep in mind, nature’s diet, breast milk, is fifty percent fat, with significant amounts of saturated fat. Once they reach two years, saturated fat should only make up about 10% of the diet. Between two and three years of age, 30-35% of a toddler’s diet should consist of fat. In grams, this is anywhere from 33-54 grams of fat per day. Whole milk is wonderful for young children; avocados, cheese, fish and meat, nuts and legumes are all part of a well-balanced diet. A healthy fat intake for older children is not as high; from four to eighteen years they only need from 25-35% of their calories from fat. From four to eight years of age, this is usually anywhere from 39-62 grams; from nine to thirteen, 62-85 grams; and, teenagers should eat 55-78 grams for girls, and 61-95 grams for boys. It is simple to incorporate fats into a child’s diet
