Five or six small meals are often preferred to the usual three meals a day for some individuals trying to lose weight. In addition, they are good sources of vitamins, minerals, and fiber. What adds calories to these foods is the addition of butter, rich sauces, whole milk, cheese, or cream, which are high in fat. Thus, foods that are high in fat are high in calories. High-sugar foods, like cakes, cookies, candies, and ice cream, are high in fat and calories and low in vitamins, minerals, and protein.
All calories count whether they come from saturated or unsaturated fats.
Because fats are the richest sources of calories, eating less total fat will help reduce the number of calories you eat every day. It will also help you reduce your intake of saturated fat. Particular attention to reducing saturated fat is important in lowering your blood cholesterol level. Obesity in childhood does increase the likelihood of adult obesity, but most overweight children will not become obese. Getting to the right weight is desirable, but children's needs for calories and other nutrients are different from the needs of adults.