Sedentary lifestyles and unhealthy dietary habits have helped contribute to the growing prevalence of obesity among adults and children. In the US, a staggering one-third of children are now either overweight or obese.

One of the main contributors to this growing problem is the high fat content found in much of the food consumed by children. Swapping to a low fat diet can significantly help reduce the likelihood of children gaining weight as well as helping them feel fitter and healthier.

Risks of being overweight

Being overweight or obese during early childhood has potentially long-term consequences for their health. They'll be at greater risk of developing type II diabetes and high cholesterol. And if their nutritional needs aren’t being met, their growth, development and overall health will be affected. Being overweight also makes it more difficult for children to run around actively or participate in sports and many suffer from a lack of self confidence due to their size.

Where do their calories come from?

According to the US Dietary Guidelines 2010, the top five sources of calories for children aged between two and eighteen are as follows: In first place, providing more calories than anything else are grained-based desserts. This includes cakes, pastries, cookies, and granola bars. The second largest source of calories is from pizza, followed by soda, energy or sports drinks. In fourth place are yeast breads and in fifth position is chicken or mixed chicken dishes. It is particularly evident that, apart from the drinks, all these foods typically have higher levels of fat.

How much fat do children need?

While reducing the amount of fat in a child's diet is a good idea, they still need to include a certain amount for good health. US Dietary Guidelines 2010 recommend children aged between four and eighteen should include 25-35 percent of fat in their daily food intake, with less than ten percent coming from saturated fat.

How many calories do children need?

Depending on their age, sex and how active they are, children between the ages of two and thirteen require anything between 1,000 and 2,600 calories a day. For example, a sedentary eight year girl who likes reading or spends a lot of time on a computer may only need around 1,400 calories a day. Any more than this and she would gain weight. On the other hand, an active 13 year old boy who regularly plays sport after school, could burn off up to 2,600 calories a day. And if he didn’t eat enough to meet his energy requirements, he’d start losing weight.

How to reduce fat

There is a ready availability of low fat and reduced fat products in the stores, so buying these instead of high fat products is one of the easiest ways of reducing fat. Change to one percent or fat free milk as this cuts out most of the fat, but still retains all the calcium which is essential for healthy growth. Also use reduced fat spreads and healthier oils such as olive, corn and canola oils. Always buy lean cuts of meat and trim off all signs of visible fat. Avoid buying cakes, muffins and cookies, or fast 'junk' food whenever possible as these usually contain more fat than anything else.

Healthy food swaps

Making healthy food swaps at each meal can reduce much of the unnecessary fat found in children's diets today. For example, instead of a breakfast of high fat granola or pancakes in syrup, buy unsweetened cereals and serve with low fat milk and chopped fruit, together with a glass of juice and a piece of wholegrain toast.

If you pack their lunch, instead of a white bread ham sandwich, potato chips and a chocolate muffin, pop in a low fat yogurt, piece of fruit and wholegrain sandwich or wrap filled with hummus, chicken, sweetcorn and salad. For evening meals, as children usually love pizza, make your own instead, using reduced fat cheese, and add healthier toppings such as chicken and vegetables instead of fatty pepperoni.

These days it's not always easy avoiding high fat foods, particularly for those who tend to eat fast foods and takeaways. Switching to low fat foods and cutting out fatty fast food can significantly help reduce over fat content in children's diets. And in many cases it’s possible to make your own low fat, healthier alternatives to favorite foods such as burgers and pizzas.

When it comes to the health of children today, it’s vital they are shown a healthier way of eating which they can carry through to adulthood so they’re not hindered by a lifetime of illnesses caused by eating too much fat during their childhood.