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 Thank You!