The Good Fats – Why are they so important to get into your child’s diet?

Flax oilYour child’s brain and nervous system
developement depends on the nutrients in their diet. Breast milk is full of vital lipids (special fats). The fats your child eats can have a profound effect on their development.Which is why choosing the right fats to eat is so important – it can affect mental health, learning ability, well-being and immune function. Damaged fats in processed foods and too much saturated animal fat can be detrimental to all areas of health. But getting good fats into your child’s diet will help with blood sugar too as it helps to slow down the energy release into the blood so relieves the insulin response, making a child feel more full.

Omega3 fats

The fats in oily fish contain two forms of Omega3 EPA and DHA.Pregnancy – The developing foetus CNS (Central Nervous System) and retina rely heavily on DHA Omega3 – which can be found in oily fish and fish oil supplements as well as plant Omega3 like flax oil, walnuts and organic eggs. So this is vital to include these fats in the diet during pregnancy. DHA is really Salmonimportant in the early development of the brain as it grows. After the age of 5 EPA Omega3 becomes more important for the functioning of the brain, and as teenagers, adults and the aging brain. EPA can also help with asthma, eczema and immune support.

Butter (real) – in moderation (Goats butter has much less cholesterol)
Good for brain function, gut health and energy (avoid vegetable spreads)

Olive oil – Good for all aspects of health.

Avocado and avocado oil – great for brain health, skin and energy.

Nut oils, Seed Oils, nuts and seeds – good for energy, mineral intake, and all round healthy is they are fresh.
Keep in fridge.

Coconut oil/butter – Make sure cold pressed and not heated (the fat in coconut milk should be eaten only in moderation) good for skin, brain health, energy and gut health.

Eggs – contrary to popular belief eggs are good for you- the organic version will have higher content of good fats as the chicken’s feed and life is higher quality. Great for growth and repair as well as energy.

Oliy fish – good for barin health, skinand tissues. The larger fish like tuna are high in heavy metals so should be eaten in moderation, and alsway cooked on a low heat.

Note on oils:

Recently the medical and science profession have announed that eating fat is good for you. This is because we know that a high carb, high sugar diet is so detrimental for health and is increasing obesity, cancer and heart disease in the populations who eat a “Western diet”.  However – not all fats are equal – there are many that should not be eaten regularly and even avoided if possible. Those are the processed fats found in junk foods, shop bought cakes and deserts and even vegetable spreads.   Nuts, seeds and good plant oils tend to contain Vitamin E and fresh fruit and vegetables are the best source of antioxidants whic will stop fats from becoming a danger in the body. Oils should not be kept over a long period of time, once opened all oils should be used within a month, and if possible kept in the fridge. Even butter oxidises – you may have noticed when a darker outside layer forms on an old block of butter, this is oxidation and is toxic to the body.
All oils have a “Smoke Point” – which is where they start to become damaged and no longer good for us. Light olive oil and clarified butter tend to be the best to cook with. Some oils should never be heated, especially flax oil. Always use a low to medium temperature for cooking with fats – and ignore most chefs advice on temperatures, as they always tend to cook on a high heat as they believe browned food looks better. Unfortunately browned food is NOT good, even though we do all love it! – eat in moderation, the odd BBQ never hurt anyone, but everyday will cause health issues.