• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Creative Nourish
  • Home
  • Starting Solids
  • Meal Plans
  • Recipe Index
  • eBOOK
menu icon
go to homepage
  • Home
  • Starting Solids
  • Meal Plans
  • Recipe Index
  • eBOOK
subscribe
search icon
Homepage link
  • Home
  • Starting Solids
  • Meal Plans
  • Recipe Index
  • eBOOK
×
Home » Fats and Oils – Nutrient Dense, High Energy Foods

Fats and Oils – Nutrient Dense, High Energy Foods

fats and oils avocado

The fats and oils food group includes high fat foods (e.g. nuts, seeds and avocado), as well as a wide variety of oils (both vegetable oils and sunflower oil, olive oil, safflower oil, soybean oil, linseed oil, canola oil and corn oil).

Oils are 100% fat content vs. high-fat foods which also contain some protein and carbohydrates. They all contain different levels of micronutrients and can form part of a healthy diet.


Nutritional Benefits of Fats and Oils

Most vegetable oils contain high amounts of monounsaturated and polyunsaturated fatty acids and are a great addition to the daily diet. However, a few of them are high in saturated fat – e.g. coconut and palm oil – and should be used in moderation (although opinions are mixed on coconut oil).

Olives and avocados, although also a part of the vegetable food group (and fruit technically speaking) can be included in this food group as well due to their high amount of monounsaturated fatty acids.

Vegetable fats contain a lot of beneficial fatty acids but have to be used in moderation since they are a calorie dense food.


Daily Requirements

Daily requirements change rapidly between birth and 2 years of age, so we recommend you check out the age-specific meal plans for those ages.

Age (years)MenWomen
2 - 33 teaspoons3 teaspoons
4 - 84 teaspoons4 teaspoons
9 - 135 teaspoons 5 teaspoons
14 - 186 teaspoons 5 teaspoons
19 - 307 teaspoons6 teaspoons
31 - 506 teaspoons5 teaspoons
51+6 teaspoons 5 teaspoons

Portion Sizes

Check this out for a reference guide for how much of specific fats is meant by "1 teaspoon".


Resources

  1. USDA (United States Department of Agriculture). www.choosemyplate.gov.

Primary Sidebar

Created by two sisters, we bring together nutritional expertise, delicious recipes, and a desire to make life easier for parents everywhere without sacrificing healthy food Read more about us!

Seasonal

  • Toddler holding healthy blueberry pancakes
    Healthy Blueberry Pancakes
  • Stacked spinach wraps on wooden board.
    Easy Spinach Wrap (Tortilla) Recipe
  • 3 different colored yogurt popsicles on a white background
    Greek Yogurt Homemade Popsicles for Kids
  • ice cream scoop scooping out ice cream from a tub
    Healthy Homemade Chocolate Ice Cream for Kids

Popular Posts

  • a pile of 3 ingredient banana oat pancakes for baby on a plate
    3-ingredient Oat Banana Pancakes for Baby
  • sliced baked apples for baby-led weaning in a bowl
    Baked Apples for Baby-led Weaning
  • Strawberry pancakes on a plate with peanut butter on the side
    Healthy Strawberry Banana Pancakes
  • Banana Peanut Butter Cookies in a circle on a grey plate
    2-Ingredient Banana Peanut Butter Cookies (no eggs)
Wean With Confidence eBOOK

Wean With Confidence eBOOK

This is so much more than a recipe book. This is a full weaning plan written by a PhD nutritionist for your child's entire first year, based on the latest science. This will take away the mental load of wondering if you're feeding your child the right food. It's what we wish we had when we were weaning our own children.

$39.00
Shop now

Footer

Stuff

  • Privacy Policy
  • Disclaimer
  • Terms & Conditions
  • Cookie Policy
  • Accessibility

Newsletter

  • Sign Up! to receive recipe updates and the 6-12 month old meal plans.

Contact

  • About
  • Contact
  • Affiliates - register and login

Copyright © 2024 Creative Nourish