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Fat in family meals

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  • Ellyn Satter
  • Prenatal / Postpartum
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  • Fat in family meals
Child spreading butter on a slice of bread.

How do you feel about fat in your meals?

How do you feel about fat in your child’s meals?

Do you worry about eating fat?

You don’t have to be afraid of fat. You need it for nutrition and calories. Children need it for brain development. If you have heart disease in your family, get help with a special diet. Don’t just try to cut out fat. It doesn’t work and it isn’t good for you.

Children enjoying pizza at a kitchen table.

You and your child need fat. Sometimes you need more fat than at other times.

  • Fat makes food taste better and makes meals stay with you longer.
  • Too little fat takes away the good taste of food and makes you hungry right after you eat. Children who don’t get enough fat don’t have enough energy to grow well and be active.
  • Fat helps when you are running low on food. It fills you up and keeps you from being hungry right away.
  • Fat gives calories for energy when you and your child are hungry or more active.
Child eating pasta with a fork.

Plan meals that help you get filled up.

Include some food that is low or moderate in fat:

  • Yeast bread and fruit have almost no fat.
  • Buttered vegetables are moderate in fat.
  • Unbreaded meat, chicken, or fish cooked in butter or oil, baked or broiled are moderate in fat.

Include some food that is high in fat:

  • Fried potatoes, potato chips, tortilla chips.
  • Chicken nuggets, breaded fried chicken, batter-fried fish.
  • Butter or margarine.
  • Salad dressing, gravy, white sauce, cheese sauce.
  • Whole milk.

Eat what you are hungry for. Let your child do the same.

  • On hungry days, higher-fat foods will taste better and you will eat them.
  • On not-so-hungry days, lower-fat food will taste better and you will eat them.

Use different kinds of fat.

  • Use different kinds of vegetable oil, margarine, butter, or lard.

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    Side-Lying Hold

    1. For the right breast, lie on your right side with your baby facing you.
    2. Pull your baby close. Your baby’s mouth should be level with your nipple.
    3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
    4. Keep loose clothing and bedding away from your baby.
    5. Reverse for the left breast.

    This hold is useful when:

    • You had a C-section
    • You want to rest while baby feeds
    • You are breastfeeding in the middle of the night
    • You and your baby are comfortable in this position
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    Cross-Cradle Hold

    1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
    2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
    3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
    4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
    5. Reverse for the left breast.

    This hold is useful when:

    • Your baby is premature
    • Your baby has a weak suck
    • Your baby needs help to stay latched
    • Your baby needs extra head support
    • You and your baby are comfortable in this position
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    Clutch or “Football” Hold

    1. For the right breast, hold your baby level, facing up, at your right side.
    2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
    3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
    4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
    5. Reverse for the left breast.

    This hold is useful when:

    • You had a C-section
    • You have large breasts
    • You have flat or inverted nipples
    • You have a strong milk let-down
    • You are breastfeeding twins
    • Your baby likes to feed in an upright position
    • Your baby has reflux
    • You and your baby are comfortable in this position
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    Cradle Hold

    1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
    2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
    3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
    4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
    5. Reverse for the left breast.

    This hold is useful when:

    • Your baby needs help latching on
    • You and your baby are comfortable in this position
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    Laid-Back Hold

    1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
    2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
    3. Your baby will naturally find your nipple, latch, and begin to suckle.

    This hold is useful when:

    • Your baby is placed on your chest right after birth
    • You have a strong milk let-down
    • You have large breasts
    • You and your baby are comfortable in this position