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Created by:Daniel ConnollyDietetic InternMorrison and ChartwellsFood Groups Web Series

OilsThis Weeks Food GroupOils

Fats in liquid form at room temperature are considered oils; they can come from many different plants and from fish. Oils are NOT actually a food group, but they do provide some essential nutrients.

2How much is my allowance?A persons allowance for Oils depends on age, sex, and level of physical activity. Recommended daily amounts are shown in the chart.Daily Recommendation*Children2-3 years old3 teaspoons4-8 years old4 teaspoonsGirls9-13 years old5 teaspoons14-18 years old5 teaspoonsBoys9-13 years old5 teaspoons14-18 years old6 teaspoonsWomen19-30 years old6 teaspoons31-50 years old5 teaspoons51+ years old5 teaspoonsMen19-30 years old7 teaspoons31-50 years old6 teaspoons51+ years old6 teaspoons

Some Americans consume enough oil in the foods they eat, such as: nuts, fish, cooking oil and salad dressings. Others could easily consume the recommened allowance by subsituting oils for some solid fats they eat. *These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity., beyond normal daily activates. Those who are more physically active may be able to consume more while staying within calorie needs.3Why Consume Oils?Although oils are not a food group, they do provide essential nutrients.

Oils from fish, nuts, and vegetable sources contain Polyunsaturated (PUFA) and Monounsaturated (MUFA) fats. These are called, essential fatty acids because they are required for normal body function. These fatty acids do not raise LDL (bad) cholesterol levels in the blood. A major source of Vitamin EOils are very energy dense, containing around 120 calories per tablespoon, so the amount of oil consumed needs to be limited to the daily allowance.

Key NutrientsOils are a good source of: Polyunsaturated fatMonounsaturated fatVitamin EPolyunsaturated fats and Monounsaturated fats may help improve blood cholesterol levels, decreasing LDL bad cholesterol while increase HDL good cholesterol. Which can decrease your risk of heart disease, and they may also help with reducing the risk for diabetes.Vitamin E is important in maintaining proper reproductive health as well as providing antioxidant protection and maintaining cardiovascular health.

Visit www.choosemyplate.govorAsk your foodservice director

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