Fat has had a bad reputation for decades, but not all fats are equal — and the same is true for carbohydrates. Understanding the difference helps families eat well.

Healthier fats — found in olive oil, nuts, seeds, avocado, and oily fish — support brain development, hormones, and absorption of certain vitamins. These should be part of a balanced diet, including for children.

Fats to limit are trans fats (in some processed and fried foods) and large amounts of certain saturated fats.

Carbohydrates follow the same logic: whole-food carbs (vegetables, fruit, whole grains, legumes) provide steady energy and fibre, while refined carbs and added sugars are the ones to limit.

The takeaway: focus on whole foods, include healthy fats, and limit ultra-processed foods and added sugar rather than fearing fat or carbs as a whole.