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!