Oils are fats that are liquid at room
temperature, like the vegetable oils used in
cooking. Oils come from many different plants
and from fish. Some common oils are:
-
canola oil
-
corn oil
-
cottonseed oil
-
olive oil
-
safflower oil
-
soybean oil
-
sunflower oil
Some oils are used mainly as flavorings, such as
walnut oil and sesame oil. A number of foods are
naturally high in oils, like:
-
nuts
-
olives
-
some fish
-
avocados
Foods
that are mainly oil include mayonnaise, certain
salad dressings, and soft (tub or squeeze)
margarine with no trans fats. Check the
Nutrition Facts label
to find margarines with 0 grams of trans
fat. Amounts of trans fat will be
required on labels as of 2006. Many products
already provide this information.
Most oils are high in monounsaturated or
polyunsaturated fats, and low in saturated fats.
Oils from plant sources (vegetable and nut oils)
do not contain any cholesterol. In fact, no
foods from plants sources contain cholesterol.
A few plant oils, however, including coconut oil
and palm kernel oil, are high in saturated fats
and for nutritional purposes should be
considered to be
solid fats.
Solid fats are fats that are solid at room
temperature, like butter and shortening. Solid
fats come from many animal foods and can be made
from vegetable oils through a process called
hydrogenation. Some common solid fats are:
-
butter
-
beef fat (tallow, suet)
-
chicken fat
-
pork fat (lard)
-
stick margarine
-
shortening
Why is it important to consume oils?
Most of the fats you eat should be
polyunsaturated (PUFA) or monounsaturated (MUFA)
fats. Oils are the major source of MUFAs and
PUFAs in the diet. PUFAs contain some fatty
acids that are necessary for health?called
?essential fatty acids.?
Because oils contain these essential fatty
acids, there is an allowance
for oils in the food guide separate from the
discretionary calorie allowance.
The MUFAs and PUFAs found in fish, nuts, and
vegetable oils do not raise LDL(?bad?)
cholesterol levels in the blood. In addition to
the essential fatty acids they contain, oils are
the major source of vitamin E in typical
American diets.
While consuming some oil is needed for health,
oils still contain calories. In fact, oils and
solid fats both contain about 120 calories per
tablespoon. Therefore, the amount of oil
consumed needs to be limited to balance total
calorie intake. The Nutrition Facts label
provides information to help you make smart
choices.
How
much is my allowance for oils?
Most people consume enough oil in the foods they
eat, such as:
-
nuts
-
fish
-
cooking oil
-
salad dressings
A person?s allowance for oils depends on age,
sex, and level of physical activity. Daily
allowances are shown in the chart.
Daily allowance* |
Children |
|
2-3 years old |
|
3 teaspoons |
|
4-8 years old |
|
4 teaspoons |
|
Girls |
|
9-13 years old |
|
5 teaspoons |
|
14-18 years old |
|
5 teaspoons |
|
Boys |
|
9-13 years old |
|
5 teaspoons |
|
14-18 years old |
|
6 teaspoons |
|
Women |
|
19-30 years old |
|
6 teaspoons |
|
31-50 years old |
|
5 teaspoons |
|
51+ years old |
|
5 teaspoons |
|
Men |
|
19-30 years old |
|
7 teaspoons |
|
31-50 years old |
|
6 teaspoons |
|
51+ years old |
|
6 teaspoons |
*These amounts are appropriate for individuals
who get less than 30 minutes per day of moderate
physical activity, beyond normal daily
activities. Those who are more physically active
may be able to consume more while staying within
calorie needs. Click here for more information
about physical
activity.
How are solid fats different from oils?
Solid fats contain more saturated fats
and/or trans fats than oils. Oils
contain more monounsaturated (MUFA) and
polyunsaturated (PUFA) fats. Look for foods that
are low in saturated fats, trans fats and
cholesterol, to help reduce your risk of heart
disease. Trans fats can be found in many
cakes, cookies, crackers, icings, margarines,
and microwave popcorns. Foods containing
partially-hydrogenated vegetable oils usually
contain trans fats.
Saturated fats, trans fats, and
cholesterol tend to raise ?bad? (LDL)
cholesterol levels in the blood, which in turn
increases the risk for heart disease. To lower
risk for heart disease, cut back on foods
containing saturated fats, trans fats and
cholesterol.
How are oils different from solid fats?
All fats and oils are a mixture of saturated
fatty acids and unsaturated fatty acids. Solid
fats contain more saturated fats and/or
trans fats than oils. Oils
contain more monounsaturated (MUFA) and
polyunsaturated (PUFA) fats. Saturated fats,
trans fats, and cholesterol tend to
raise ?bad? (LDL) cholesterol levels in the
blood, which in turn increases the risk for
heart disease. To lower risk for heart disease,
cut back on foods containing saturated fats,
trans fats, and cholesterol.