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Children's Low-Fat Diets

With childhood obesity being consistently in the media spotlight, many parents are looking to decrease the fat in their children's diets. While being health conscious is generally positive, a fad diet or drastically reducing a child's fat intake is not an appropriate course of action because children need considerably more calories than adults per pound of body weight. A healthy child's diet can range from 900 calories a day to 2,200, depending on age and gender. Always consult a doctor before beginning a new diet regimen.

  1. Calories

    • For children over the age of 2, limit fat to approximately 30 percent of the total amount of calories consumed. The American Heart Association website also recommends limiting the consumption of saturated and trans fats, cholesterol, added sugars and salt in the foods you feed your child. The best sources of fat include fish, nuts and vegetable oils, according to the American Heart Association.

    Snacks

    • Avoid processed foods for snacks. Instead, incorporate whole grains, fiber and fruits and vegetables as healthy snacks and as a means to include the necessary vitamins and minerals into the child's diet. The American Heart Association also recommends incorporating a minimum of one fruit or vegetable into each of your child's meals. In addition to fruits and vegetables, unsalted nuts or celery dipped in peanut butter can serve as a nutritious, low-calorie snack.

    Meat and Grains

    • Mix in lean meats with grains and carbohydrates. Healthopedia.com recommends serving whole grain spaghetti with meat sauce and chili as a way to combine a lean meat, such as ground turkey, with rice or pasta. This helps form a well rounded and nutritious meal. Incorporate low-fat cheeses, when used, decrease unnecessary fat and calories.

    Desserts

    • Desserts can wreak havoc on a low-fat diet for a child, as easily as they can for an adult. Introduce a variety of healthy, though enticing, alternatives to the processed cookies and cakes that are readily available. Create a low-fat parfait with freshly cut fruit and low-fat Greek-style yogurt. Serve sherbet or sorbet in lieu of ice cream. Bake cookies using a wheat flour, oatmeal and raisins instead of chocolate chips.

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