Did you know our brains are 60% fat? Now we all know there are good fats and not so good fats. But healthy fats are vital to our overall brain and body function.
With so many trends in diets leaning towards lower carb and higher fats, it got me thinking about the kids. Do kids need more fat than we think and how much? Does their diet affect their reading and learning?
I think we all know the answer is YES! We can see it when they eat a bunch of sugar and try to do math or listen! But I wanted to dive a little deeper. How much fat should children eat? And how much fat should adults eat?
“For children aged seven to 10, the recommended fat intake in 76.6g a day for boys, and 67.7g a day for girls.” (from) Children need fat in food, say experts
“The dietary reference intake (DRI) for fat in adults is 20% to 35% of total calories from fat. That is about 44 grams to 77 grams of fat per day if you eat 2,000 calories a day.” (from) Fat: What You Need to Know
Clearly children need more fat than adults, because they burn more since their bodies are still developing and growing. Maybe that’s why they crave chips and fast food? Obviously healthier fats are a better choice and everything in moderation. But I think a combination of ALL fats is probably the best. Part of it too, is WHAT they will even eat.
“For young kids, especially, fat and cholesterol play important roles in brain development. And for those under 2 years old, fat should not be restricted. Generally, kids should eat a varied diet with about one third of calories coming from fat.” (from) How Much Fat Should Kids Get?
I’ve noticed my own brain when I have had too much sugar vs. when I have had more fat. More on that later, but check out this list of “brain foods” below.
“These healthy fats have amazing brain power: A diet with higher levels of them has been linked to lower dementia and stroke risks and slower mental decline; plus, they may play a vital role in enhancing memory, especially as we get older.” (from) Brain Foods That Help You Concentrate
What healthy fats do you serve your kids? I’d love to hear from you in the comments below.
I love avocados, eggs, cheese & tree nuts. Naturally, these ended up being things that I have consistently added to my “crumb snatchers” diet. I love that you took the time to remind us how important “healthy fats” are to a well balanced diet. Sometimes we lose sight of the importance of “balance”. Thank you for encouraging us to look at the facts & benny’s (benefits) because this helps us all to be the best version of ourselves!
Very Well Said!!
I do believe “Balance” is a Premium Principle. You all keep up the Great work!!