oil or butter? the skinny on fat. what are oils? oils are fats that are liquid at room temperature....

Oil or Butter?

The Skinny on Fat

What are oils?• Oils are fats that are liquid at room

temperature.

• Oils come from different plants and from fish

Different kinds of oils…..

• Common Cooking Oils:– canola oil – corn oil – cottonseed oil – olive oil – safflower oil – soybean oil – sunflower oil

• Flavoring Oils– Walnut oil– Sesame oil

Other sources of oils…

• nuts • olives • some fish • avocados

• mayonnaise, salad dressings, soft tub margarine (no trans fats)

Fish Oils (Omega 3 Fatty Acids)

• a.k.a. “EPA” or “DHA”

• Prevent clogging of arteries

Albacore tuna, Herring, Mackerel Rainbow trout, Sardines, Salmon, Trout

Eat fish 2 to 3 times a week

Plant Sources of Omega 3’s

Plant sources include:• Tofu and other soybean products • Walnuts • Flaxseed and flaxseed oil • Canola oil

• Also known as

alpha-linolenic acid (ALA)

Type of Fat in Oils• Monounsaturated fat and Polyunsaturated fat

(essential fatty acids)

• Low in saturated fat and cholesterol free

• Coconut oil and palm kernel oil high in saturated fat.

Monounsaturated Fats…MUFAs• Sources:

– Canola, olive, and peanut oils – Avocado and olives – Almonds, cashews, pecans, and

peanuts – Sesame seeds

Polyunsaturated Fats…PUFAs

• Corn oil • Cottonseed oil • Safflower oil • Soybean oil • Sunflower oil

• Walnuts• Pumpkin or sunflower

seeds • Soft (tub) margarine • Mayonnaise • Salad dressings

Keep oils in Balance

• Increase MUFA’s

• Use olive oil or canola oil in cooking

• Sprinkle nuts or sesame seeds on salads

• Nuts and oils are high in calories –limit within calorie needs!

How Much?

• Women: 5 to 6 teaspoons of oil*• Men: 6 to 7 teaspoons of oil*

• 1 oz of nuts = 3 teaspoons of oil (1 Tablespoon)

• ½ avocado = 3 teaspoons of oil• 1 Tablespoon of salad dressing is about 2

teaspoons of oil

* Amount recommended if less than 30 minutes of physical activity per day

Solid fats• Solid at room

temperature

• Hydrogenation: Vegetable oils made solid

– Butter– Stick margarine– Shortening – Animal fat: lard,

high-fat meats, poultry skin

– High-fat dairy products

Not so Heart-Healthy!

• Saturated fats

• Trans fats

• Cholesterol

• Raises LDL ‘bad” cholesterol • Increases risk for heart disease

Count as Extras• Discretionary

calories

• Less than 10% of total calories– (11 to 18 grams)

• Teaspoons (tsp) of butter per calorie level– 2 tsp (1600 calories) – 3 tsp (1,800 calories) – 3 ½ tsp (2,000 calories)– 4 tsp (2,200 calories)

Trans Fat

• Raises LDL “bad” cholesterol

• Lowers HDL “good” cholesterol

• Produced through hydrogenation of oils.

Contribution of Various Foods to Trans Fat Intake

• Baked goods – 40%• Animal products –

21%• Margarine – 17%• Fried potatoes – 8%

• Potato chips, corn chips, popcorn – 5%

• Shortening used at home – 4%

• Other – 5%

Daily Grams (g) of Saturated Fat per Calorie Level(<10% of calories)

18 g or less (1,600)

20 g or less (2,000)

24 g or less (2,200)

25 g or less (2,500)

Take Home Message

• Oils and solid fats are not created equal!

• Choose a vegetable oil when cooking• Choose leaner meats and low-fat dairy• Limited processed and fried foods• Include fish, nuts, seeds, and avocados

Stay within your calorie needs!!!

For more information

www.MyPyramid.gov

www.HealthierUS.gov

www.eatwellga.com

Thank You!