Since fat contains more calories than protein or carbohydrate, limiting the fat in our diet is a simple way to promote weight loss. All types of added fats, such as butter, margarine, mayonnaise, sour cream and salad dressings are reduced or eliminated. Foods high in fat, such as fried foods, snack foods, cheeses and meats, should be replaced with lower-fat versions or eaten in smaller portions.

Upside

A high-fat diet has been associated, not only with obesity, but also with heart disease and some types of cancer. The plan encourages the use of foods that are naturally low in fat, such as fruits and vegetables, which also contain healthy amounts of essential nutrients.

Downside

There has been an explosion of foods, snack bars, biscuits, cakes, sweets and ice cream, to name a few that are reduced in fat, yet contain lots of sugar. These foods do not promote a healthy diet, even if they are low in fat.

Duration

Indefinite.

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Checklist

Alcohol: Varies.

Caffeine: Varies.

Need to buy special foods: Yes, the focus is on foods that are fat-free or low fat.

Family friendly: Yes.

OK for vegetarians: Yes.

The pros say

Fat is not the only culprit in the fight against obesity. It's important to remember that, fat-free foods still contain calories and can cause weight gain, if over-consumed.

Low-fat diet and children

Diets high in fat, especially saturated fat, are linked to high blood cholesterol levels and heart disease. High-fat diets can also increase risk for obesity and cancer. The guidelines recommend choosing a diet low in fat, saturated fat, and cholesterol.

Saturated fat is found primarily in animal foods. Most unsaturated fats come from plant sources. Foods that are low in fat or fat-free include: fruits, grains, vegetables

How does the fat affect the body?

Fat is needed by the body in small amounts for important functions. Fat in a child's diet supplies essential fatty acids, or EFAs. These EFAs play a key role in the functioning of the brain and nervous system. Fat also provides calories for growth. It carries and stores fat-soluble vitamins.

Some dietary fats are healthier than others. Saturated fat and trans fats also raise total cholesterol and LDL, known as bad cholesterol. Trans fats are found in french fries, donuts, and crackers as a result of adding hydrogen to vegetables oils. Dietary cholesterol does raise LDL cholesterol but not as much as saturated fat and trans fat. High total cholesterol and LDL cholesterol levels are major risk factors for heart disease. Unsaturated fats can lower blood cholesterol levels when they replace saturated fats.

Both children and teenagers need calories and nutrients to ensure proper growth and development. Proper growth and development can still occur even when monitoring the amount of fat children have in their diet. A recent study looked at children who were on a diet of 30% fat for the first 5 years of life. These children had normal development and good nutritional status. Another study reported on a group of children 8 to 10 years old who were on a low-fat diet for 3 years. The diet contained 28% fat, with less than 8% from saturated fat. The children maintained adequate growth and mental health. They had enough iron and other nutrients in their diet. In addition, their LDL levels dropped.

Starting children on a healthy, low-fat diet can set the stage for healthy eating habits as adults. Most fruits, vegetables, and grains are naturally low in fat. The primary sources of fat in a child's diet are dairy products, eggs, meats, baked goods, and snack foods.