Tip #4 Bad and good fats
If your children crave salty and fatty foods like cheese, crisps, chips, this could be a sign that their bodies are actually craving ‘good’ fats. Without good fats in our diets, our and our children’s bodies will not be fully hydrated, our cells will not be healthy and our organs, immunity, hormones and all tissues in our bodies will suffer. Behavioural and mental health disorders have also been linked to lack of good fats in our diets and especially in low-fat diets!
Good fats:
- fish oils/oily fish such as salmon, fresh tuna, mackerel, sardines. At least twice a week for a child.
- olive oil – extra virgin, but not used for cooking – add at the end of cooking!
- Cold-pressed vegetable and nut oils: only used cold after cooking
- butter – unsalted and in moderation – great for cooking! (1-2 tsp per day for a child)
- unsalted butter, virgin coconut oil, ghee (clarified butter), duck and goose fat are the safest fats for cooking
- butters from nuts and seeds are very healthy and they make great snacks for kids spread on bread. Never heat them up.
Bad fats:
- all margarines and spreads – these toxic fats are used in baked goods and sweets as well so avoid them altogether.
- cooked and baked vegetable fats – again found in a lot of baked goods, cakes, ready meals etc. Vegetable fats have been linked to obesity and heart disease. Vegetable/nut/seed oils (yes, including olive oil!) should not be heated up so use them at the end of cooking or on cooled foods. This will keep them from becoming toxic and will preserve their great taste and qualities.
- burnt butter and animal fats on meat – remove obvious fat from meat before cooking it.
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