– Oils Group
The yellow part of MyPyramid informs you about Oils.
Image: U.S Department of Agriculture
MyPyramid recommends that most of your fat sources should come from fish, nuts and vegetable oils. You should limit your solid fat intake.
Healthy Oils and Fats
Oils are fats that are liquid at room temperature. Oils can come from plants (vegetable oils and nut oils) and from fish (fish oils). Most Oils are high in the healthy monounsaturated or polyunsaturated fats and low in the unhealthy saturated fats. Oils from plant sources do not contain any cholesterol.
Examples of cooking oils (vegetable oils):
- canola oil
- corn oil
- cottonseed oil
- olive oil
- safflower oil
- soybean oil
- sunflower oil
Example of oils mainly used as flavorings:
- walnut oil
- sesame oil
Examples of foods naturally high in oils (healthy fat):
- nuts
- olives
- some fish (salmon, mackerel, sardines, trout, herring)
- avocados
Unhealthy Oils and Fat
Coconut oil and Palm kernel oil are not healthy. They are high in saturated fats and are therefore considered as solid fats. Solid fats are fats that are solid at room temperature. Solid fats come from animal foods and are also typically high in cholesterol. Solid fats can also be made from vegetable oils through a process called hydrogenation.
Examples of solid fats are butter, margarine, shortening, beef fat, pork fat and chicken fat.
Health Problems with Saturated fat and Trans fats
Solid fats are unhealthy fats and contain more saturated fats and/or trans fats than oils. These unhealthy fats raise bad (LDL) cholesterol levels in the blood, leading to increased risk for heart disease. This is why you should limit foods containing saturated fats, trans fats and cholesterol.
Health Benefits with Unsaturated fats
The monounsaturated and polyunsaturated fats found in fish, nuts, and vegetable oils do not raise bad LDL cholesterol levels in the blood.
Oils contain essential fatty acids and are the major source of vitamin E in typical American diets.
MyPyramid Recommendations
Some oil is needed for health, but don’t forget that oils contain calories. Oils and solid fats contain about 120 calories per tablespoon. Limit the oil consumption in order to balance your total calorie intake. A daily allowance for an adult is about 6-7 teaspoons of oils. Most Americans consume enough oil in the foods they eat.
Your fat sources should come from fish, nuts and vegetable oils. Limit solid fat like butter, stick, margarine, shortening and lard.
MyPyramid Print Materials
- What are oils?
- How are oils different than solid fats?
- Why is it important to consume oils?
- What’s my allowance?
- What counts as a teaspoon?
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Source: U.S. Department of Agriculture, MyPyramid