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Know Your Fats

Know Your Fats. A Look at MyPyramid Oils Group Recommendations Julie Garden-Robinson, Food and Nutrition Specialist Bridget Curley, Program Assistant. An Oil Addition. Oils are shown on MyPyramid Highlights the importance of the fats and oils we consume Not all fats and oils are the same!.

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Know Your Fats

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  1. Know Your Fats A Look at MyPyramid Oils Group Recommendations Julie Garden-Robinson, Food and Nutrition Specialist Bridget Curley, Program Assistant

  2. An Oil Addition • Oils are shown on MyPyramid • Highlights the importance of the fats and oils we consume • Not all fats and oils are the same!

  3. New Food Guide Pyramid • Specific for your needs • Age, gender and activity level • “Allowances” are in teaspoons

  4. Defining saturation • Oils: • High in “mono” and “poly” unsaturated fats (more heart healthy) • Low in “saturated” fats • Solid fats contain saturated fats and may contain “trans” fats. • Trans fats are less heart healthy than “mono” and “poly” fats.

  5. Nutritional Importance of Oil • Oils: • Major source of vitamin E • Source of essential fatty acids • Don’t forget: • One tablespoon of fat or oil = 120 calories

  6. Consider this: • Nutrition Facts label now lists trans fats • Oils high in mono and polyunsaturated fats are recommended for use • Vegetable and nut oils do not contain cholesterol

  7. What are common oils? • Most common cooking oils are from: Canola Corn Cottonseed Safflower Sunflower Soybean • Americans usually consume oils through nuts, fish, cooking oil and salad dressings.

  8. Daily Allowances* * For those who get less than 30 minutes of physical activity

  9. Daily Allowances

  10. For Additional Information • Visit www.MyPyramid.gov to personalize your food pyramid plan • Visit www.ag.ndsu.nodak.edu/food.htm for nutrition, food safety and health information

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