By Cristina F. Toscano
When people think of “healthy”, they often think of low-fat or fat-free. But low-fat does not always equal healthy. In fact, healthy fats are an essential part of your diet. Your body can ONLY absorb certain vitamins (A, D, E and K) with the help of the fat you consume. Fat is also an important building block for hormones and nerves. In other words, humans NEED fat for survival.
Many parents try to limit the fat in their toddler’s diet because they are worried about their child becoming overweight. This can be dangerous. Toddlers need fat and cholesterol for brain development. In addition, they are still growing which means that they have high calorie needs. Considering the size of their tiny tummies, fats provide more calories per gram than any other macro-nutrient. Fats are a great way to insure that your toddler is getting the energy she needs. So what can you do?
- Offer whole milk until age 2.
- Offer healthy fats with every meal. Healthy fat examples: avocados, olive oil, fish, nut butters (make sure to spread a thin layer to minimize choking risk and, of course, only use if there are no allergies to nuts), flax seeds, hemp seeds, and full fat dairy products.
- Never restrict your toddler’s fat consumption.
Below is a recipe full of healthy fats that your whole family can enjoy! In addition to healthy fats, it’s a great source of Vitamins A, C, and fiber. It uses fresh ingredients, making it both delicious and nutritious! As always, cut the food up to minimize any choking risk for your little one.
Healthy fats in this recipe include avocado, olive oil, cheese, and sour cream or Greek yogurt.
SWEET POTATO NACHOS RECIPE by Cristina Toscano, RDE
3 servings 1 can black beans 1 small can corn 1/2 bag shredded Mexican blend cheese 2 medium or 1 extra large sweet potato 1 avocado 1 small tomato, diced 1/2 lime 1/2 red onion, chopped full fat sour cream or plain Greek yogurt- a dollop
barbeque sauce salsa- a scoop (Celtic sea) salt- to taste garlic powder (optional)
olive oil Supplies:
oven tray aluminum foil colander 1) Preheat oven to 425 degrees F. 2) Peel and slice sweet potato into even slices, then coat with olive oil. (Optional: sprinkle with Celtic sea salt and garlic powder) Line an oven tray with aluminum foil, and spread 1 tbsp. of olive oil and a flat layer of sweet potato slices. Bake in the oven for 15 minutes. 3) Meanwhile, rinse beans in a colander and mix with barbeque sauce ( just enough to coat the beans). Mix with 1/4 chopped red onion. 4) Flip sweet potato slices on the other side and top with a layer of shredded cheese. Then sprinkle the bean mixture and 1/2 of the diced tomato on top. Top with more cheese. 5) Bake in the oven until cheese is melted, about 10 minutes. 6) Meanwhile, prepare chunky guacamole. Dice avocado and mix with the rest of the chopped red onion, diced tomato, and 1/2 can of corn. Top with lime juice and Celtic sea salt (optional). 7) Remove tray from oven. Serve with chunky guacamole, sour cream or Greek yogurt, and salsa. Enjoy.
For more information, visit:
https://kidshealth.org/en/parents/fat.html
Child of Mine by Ellyn Satter page 432
http://www.fao.org/docrep/T4660T/t4660t06.htm
https://www.choosemyplate.gov/2015-2020-dietary-guidelines-answers-your-questions
Cristina is a Nutrition Educator for Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program’s Parent Toddler Nutrition Program. She can be reached at cft36@cornell.edu