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:
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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
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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
• Teaspoons (tsp) of butter
per calorie level
– 2 tsp (1600 calories)
– 3 tsp (1,800 calories)
– 3 ½ tsp (2,000 calories)
– (11 to 18 grams)
– 4 tsp (2,200 calories)
• Discretionary
calories
• Less than 10%
of total 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!
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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!