Contributed by: Emily Iammarino, MHSc, RDN, LD, Pediatric Dietitian at The MetroHealth System
If you’re looking to make heart-healthy choices for your family, pay attention to fat and fiber. Specifically, lowering your fats and increasing your fiber, says Emily Iammarino, MHSc, RDN, LD, Pediatric Dietitian at The MetroHealth System.
“We need both fat and fiber in our diets, but most children may be getting too much fat and not enough fiber,” Iammarino said. “We’re not saying fat is a bad thing – we need it in our diet – but the type of fats we eat are important.”
Fat gives your body energy, helps your body absorb vitamins and nutrients and help us feel full. Unsaturated fats can help improve your cholesterol levels. But too much of the wrong kind can cause clogged arteries, high blood pressure and increased risk of heart attack as we get older.
Fiber has several important jobs, helping lower cholesterol, reducing inflammation and improving blood pressure.
Keep in mind that portion size matters. A fist-sized amount is considered a serving. That means the fist size of the person eating and not the person serving the meal. A fist-sized serving for a toddler will be smaller than a serving for a teenager. “We don’t want kids’ plates to have the same size of portions as their parents’ plates,” Iammarino explains.
Here’s what you need to know about fat and fiber so you can make heart-healthy choices for your family.
- Fat is not a bad thing! We need it in our diet.
- Fat that comes from fried foods – fries and nuggets – is fat we should limit.
- Frozen fried foods you heat up at home can contain more fat than you think. Be sure to check the labels before you buy.
- These types of foods should be served no more than once a week – as a treat rather than a regular meal.
- When you’re having fried food, watch the portion sizes.
- Dairy is an excellent source of calcium and vitamin D but they also contain fat.
- Limit dairy to 2 to 3 servings per day.
- A serving is 6 to 8 ounces of milk, a slice of cheese, a cheese stick or one yogurt or drinkable yogurt.
- A word about soy, cashew and oat milks: they tend to be lower in fat and calories but that doesn’t mean they’re healthier!
- They may lack nutrients, like protein and vitamins, or have those added because they’re not naturally occurring.
- Watch out for hidden sugars. For example, if choosing a vanilla version, look for unsweetened vanilla non-dairy milk.
- Fruits and vegetables are the best sources.
- Choose any fresh or frozen fruits and vegetables that your kids like!
- The fruits highest in fiber are skin-on apples, pears, peaches and plums, and pineapple and kiwi.
- For kids over the age of 1 who are picky eaters, it’s fine to serve applesauce and other fruits in pouches but try to serve them in a bowl or on a plate so kids learn to use a spoon.
- Raw vegetables are highest in fiber, but frozen and canned vegetables have fiber, too.
- Corn and potatoes are counted as carbs, not vegetables, and are good sources of fiber.
- Whole grain bread, rice and pastas have higher amounts of fiber than “white” or refined versions.
- It’s ok if you don’t want to have whole-grain versions of them all of the time!
- Go slow and introduce them gradually. Make a goal to have brown pasta, rice and bread them more than half the time.
- Serve two fist-sized servings of these carbs at each meal.
- Eat together – studies show that having a family dinner can improve kids’ health. Sharing a meal in a designated space and without screens helps curb overeating.
- Include protein – it helps you feel full, and protein is essential for healthy bodies.
- Have a veggie – it doesn’t need to be complicated. A simple side of raw carrots or celery provides fiber, vitamins and minerals.
- Choose a whole-grain carb – foods like oatmeal, potatoes and brown bread, pasta, rice or crackers are good for heart health, digestion and feeling full.
- Drink water – most kids don’t have enough water. Be sure to include a glass of water with a meal, even if you’re already serving milk or juice.
Call 216-778-2222 to schedule an appointment with a MetroHealth Children’s Health Team member to discuss heart-healthy lifestyle choices. To learn more, visit metrohealth.org/pediatrics.
