Let's learn exactly about fat. This is very important for your family's health!

Hello! Today we are going to talk about a topic that many people have a little misunderstanding about, and that is very important for the health of everyone in our family. That is "fat" or "oil" (`Fat`). Some people think that when they say fat, it means everything is bad, but is that really the case? Let's find out exactly what this is.

What is fat? Why do we need it?

Simply put, fat is a nutrient found in the foods we eat. It has many functions in our bodies. Think about it, fat is essential for building cells in our bodies, for the proper functioning of our nervous system (especially our brain ), and for making certain hormones.

Not only that, but our bodies also use fat to provide energy. If all the fat we eat is not used for energy, the rest is stored in the body. It's like the body is thinking ahead. It stores it so that it can be used in times of food shortage.

So, too much fat is not good for the body, but some types of fat are very good for us. These good fats should definitely be included in a healthy diet.

So what's the bad side of fat?

Fats add flavor, aroma, and texture to foods. But the problem is that fat is very high in calories . So, if we eat too much fatty foods, it can cause various health problems.

Especially for our young children and teenagers, they get most of their fat from fast food, fried food, and snacks. Also, high-fat dairy products – such as skim milk, cheese, cream, and butter – and high-fat meats – such as bacon, hot dogs, and lean cuts of beef – also contribute a lot of fat.

Think about it, sometimes the foods we buy from the store can contain more fat than the foods we cook at home. Especially foods that are fried in oil and have a lot of fat. Also, sometimes the foods we eat have fat "hidden" in things like cream sauces, cheese sauces, and butter sauces, and we don't even think about it.

Why are some types of fats said to be healthy?

Yes, that's true. Not all fats are bad. Healthy fats are an essential part of a nutritious, healthy diet for both children and adults.

Children, in particular, need to get enough of these good fats for their growth and development . In early childhood, that is, up to the age of two or three, these fats are essential for the development of children's brains .

Not only do these healthy fats provide energy to the body, they also have many other benefits:

• Fat-soluble vitamins – vitamins A, D, E, and K – help the body absorb them properly. In order for these vitamins to be absorbed, the food we eat must contain some fat.
• When making some hormones, fat is used as a basic ingredient.
• Fat is also very important for our brain health .
• When you eat, you feel full, which reduces the need to eat more food unnecessarily.

Fat is a good source of energy, but it's important to remember that fat has twice the calories of an equivalent amount of carbohydrates or protein.

For example, 1 gram of fat has 9 calories, but 1 gram of carbohydrates or protein has 4 calories. So you need to be careful about how much you eat.

What types of fats are in food?

Okay, now let's see what types of fats are in these foods. We can mainly talk about three types of fats:

1. Unsaturated fats

These are the so-called "good" fats . They are often found in plant foods and fish. They are considered good for our heart health. Unsaturated fats are again divided into several categories:

• Monounsaturated fats: These are found in avocados, peanut butter, nuts like almonds and pecans, olive oil, peanut oil, and canola oil.
• Polyunsaturated fats: These are found in many vegetable oils – for example, corn oil and soybean oil.
• Omega-3 fatty acids: This is also a type of polyunsaturated fat. They are especially abundant in oily fish like salmon and tuna, as well as walnuts and flax seeds. They are actually very good for our bodies!

2. Saturated fats

These fats are often found in meat and other animal products. For example, in butter, shortening, lard, cheese, and cream. Coconut oil is also high in saturated fat.

Eating too much saturated fat can increase the level of bad cholesterol in the blood and increase the risk of heart disease. So it's best to exercise some control when eating this type of fat.

3. Trans fats

These are the "bad" fats . Some stick margarines, store-bought snacks like cookies and cakes, baked goods, and some store-bought fried foods may contain trans fats.

Trans fats are created when vegetable oils are hydrogenated. Simply put, this is a process in which hydrogen atoms are added to vegetable oils to make them solid at room temperature.

Trans fats can increase cholesterol levels and greatly increase the risk of heart disease. This is really bad for our health.

Fortunately, many food companies now require trans fat content to be listed on their food labels. In addition, many companies have removed trans fat from their products. That's something to be really excited about!

How is fat listed on food labels?

When you buy a food package from the store, make a habit of looking at the `Nutrition Facts` label on the back. It clearly states the amount of total fat, saturated fat, and trans fat in one `serving`.

But there's a little thing to be careful of here. It's very easy to eat more than the ``serving size`` on the label.

• Imagine, if you buy a packet of corn chips, even though the `serving size` says 12 chips, how many of us actually eat exactly 12 chips? Most of the time, we eat two or three times that amount at once, right? Then the amount of fat that goes into the body also increases accordingly.

When talking about fat, you may have seen terms like "fat-free," "low-fat," "reduced fat," and "light or lite" on food packages. The government has clear rules about the use of these terms. According to the law:

• Fat-free foods: No more than 0.5 grams of fat per serving.
• Low-fat foods: One serving should contain 3 grams of fat or less.
• `Light` (or `lite`) foods: Should have 50% less fat than the regular product, or a third fewer calories.
• Reduced-fat foods: Must have 25% less fat than the regular product.

But here's a little something to keep in mind. Even though they say `light` and `reduced-fat`, sometimes those foods can be high in sugar. Also, if the original regular product was high in fat, these "reduced" versions of the food may still contain a significant amount of fat. So check the label carefully.

How much fat do children need?

Fat and cholesterol, as mentioned earlier, are two nutrients that play a very important role in children's brain development . Therefore, healthy fats are essential in a child's diet. They should not be excessively restricted or completely banned.

Don't limit fat in foods, especially for babies under one year old. It is essential for their rapid growth.

For children over 2 years old, it's a good idea to try to keep saturated fat (i.e., animal oils, such as coconut oil) to less than 10% of the total food they eat.

So how do you control this amount of fat?

Eating the right kind and amount of fat is important for a healthy life. But the truth is, many kids these days are eating more fat than they need. The main result is unnecessary weight gain.

Overweight children are at higher risk of developing serious diseases such as high cholesterol, high blood pressure, and diabetes mellitus in the future.

Here are some simple ways to help you and your family develop healthy eating habits:

• Eat more foods that are naturally low in fat (vegetables, fruits, legumes, whole grains - such as bran rice, lentils - lean meats and fish, and low-fat dairy products).
• When cooking , choose healthy unsaturated fats (such as olive oil and canola oil) and reduce the amount of oil you use as much as possible.
• Include a variety of proteins in your diet - skinless meat and poultry, fish and seafood rich in omega-3, as well as vegetarian protein options like chickpeas, lentils, green beans, and soy are also great.
• When cooking meat, fish, and poultry, use methods like broiling, grilling, or roasting. These methods don't add extra oil, and the fat that's already in the food is lost, reducing the number of calories. Frying in oil only adds more fat.
• Make your children's school lunches, snacks, and meals you take with your family on outings at home. This way, you have better control over the amount of fat in what your family eats.
• Limit eating out as much as possible, especially fast-food restaurants.
• If you have to eat out in a pinch, help your kids make healthy choices. For example, make sure to get a green salad and ask for low-fat dressing. Put mustard on your sandwich instead of mayonnaise. Choose baked, grilled, or steamed foods instead of fried foods.

Most importantly, be a good role model yourself. That's the best way to teach your children healthy eating habits. When they see you eating healthy, they'll get used to it too.

What is the most important thing we should take home from this story? (Take-Home Message)

Okay, so we've talked a lot about fat, haven't we? I think you have a good understanding of this now.

Simply put, not all fats are bad. Fat is essential for our bodies, especially for children's growth and brain function. The important thing is to add the right kind of fat to our diet in the right amounts .

• Unsaturated fats – These are our best friends, found in things like avocados, various nuts (peanuts, almonds, cashews), olive oil, and oily fish (salmon, tuna). Include these in your diet.
• Saturated fats – These come from things like animal fats, butter, cheese, full-fat dairy, and coconut oil, and should be eaten in moderation. You don't have to cut them out completely, but be careful about the amount.
• Trans fats – These can be found in packaged foods, some baked goods, and deep-fried foods, and should be avoided as much as possible. These are the worst.
• When you buy a food package, get into the habit of reading the label. Then you can be aware of what you are really eating.
• Eat home-cooked food whenever possible. Cook using low-fat, healthy methods.
• Teach your children these good eating habits from a young age. When you do the same, they will naturally get used to it.
• For a healthy, happy life, a balanced diet, choosing good fats, and regular exercise are very important.

I sincerely hope that you have gained a better understanding of fat from this story. If you have any further questions regarding this matter, do not hesitate to ask your family doctor or a qualified nutritionist. Stay healthy and happy everyone!

Fat, healthy fats, unsaturated fats, saturated fats, trans fats, children's nutrition, healthy diet