FAT: TO EAT OR NOT TO EAT

1/11/2012

BY JILL CASTLE//RD AND CHILD NUTRITION EXPERT

Did you know that fat is an essential part of nutrition for the growing athlete? Not only is fat required for normal growth and development, it is an instrumental energy source for exercising children and teens. During exercise, fat is processed (or metabolized) more efficiently than carbohydrate when compared to adults. By mid- to late adolescence, adult patterns of fat metabolism emerge. While children rely more on fat as an energy source during exercise, there is no evidence that increasing fat in the diet has benefits.

Studies show children eat a diet rich in fat, and often choose subpar sources. Young swimmers are no exception. Getting the right amount of fat, and the right kind, is important to overall growth, development and health, now and later in life. Growing swimmers need about 25-35%, or a third, of their daily calories from fat.

Fat is fat, no matter the source, and provides 9 calories per gram (versus 4 calories per gram from protein and carbohydrate). As a concentrated energy source, fat also provides essential fatty acids and helps the body absorb fat-soluble vitamins.

Fats aren’t created equally, making the fat question important to answer. Here’s the low-down:

Healthy fats include unsaturated sources like monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). Polyunsaturated fats provide omega-6 and omega-3 fatty acids. Both MUFAs and PUFAs help prevent heart disease and other chronic health problems. Eat more of these everyday.

MUFA-rich foods: nuts, vegetable oils, canola oil, olives, olive oil, safflower oil, sunflower oil, almonds, peanut butter and avocado

PUFA-rich foods: omega-6 fats: most nuts, soybean, corn and safflower oil; omega-3 fats: soybean, canola oil, walnuts, flaxseed and fatty fish (salmon, herring, trout)
To make sure you’re getting enough omega-3 fats, which are linked to a number of health benefits, eat 1-2 servings of fatty fish each week.

Unhealthy fats include saturated (from animals and some plants) and trans-saturated fats (“transformed to saturated” through processing). These fats are considered unhealthy because they contribute to heart disease and other chronic health problems. Eat less of these fats everyday

Saturated Fats: high fat cuts of meat; skin on poultry; high fat dairy products such as whole milk and cheeses; butter; ice cream; coconut and palm oils

Trans-saturated Fats: shelf-stable crackers, cookies, chips; bakery items; fried foods; stick margarine

Package labels may advertise “zero trans-fats,” but manufacturers can include up to 0.5 gm trans-fat per serving. Make sure you read the ingredient list for evidence of trans-saturated fats. Code words include: hydrogenated, partially hydrogenated or shortening.

Be aware that children placed on low fat diets can have impaired growth and development. When meat and dairy products are drastically reduced, deficient intakes of high quality protein, iron, calcium, vitamin D, zinc, and other fat-soluble vitamins needed for optimal growth and health can occur.

The bottom line: Young swimmers need fat and utilize it well when exercising. Maximize the healthy fats in your diet and minimize the unhealthy ones –you’ll optimize growth and long-term health at the same time.

Jill Castle is a registered dietitian and child nutrition expert. She is the owner of Pediatric Nutrition of Green Hills and creator of Just The Right Byte, a child and family nutrition blog. Jill lives with her husband and four children (one swimmer!) in Nashville, TN.

Article taken from – USASwimming.org