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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!