Oil or Butter? The Skinny on Fat

1. Oil or Butter? The Skinny on Fat

2. What are oils? • Oils are fats that are liquid at room temperature. • Oils come from different plants and from fish

3. Common Cooking Oils: canola oil corn oil cottonseed oil olive oil safflower oil soybean oil sunflower oil Flavoring Oils Walnut oil Sesame oil Different kinds of oils…..

4. Other sources of oils… • nuts • olives • some fish • avocados • mayonnaise, salad dressings, soft tub margarine (no trans fats)

5. 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

6. 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)

7. Monounsaturated fat and Polyunsaturated fat (essential fatty acids) Low in saturated fat and cholesterol free Coconut oiland palm kernel oil high in saturated fat. Type of Fat in Oils

8. Monounsaturated Fats…MUFAs • Sources: • Canola, olive, and peanut oils • Avocado and olives • Almonds, cashews, pecans, and peanuts • Sesame seeds

9. Corn oil Cottonseed oil Safflower oil Soybean oil Sunflower oil Walnuts Pumpkin or sunflower seeds Soft (tub) margarine Mayonnaise Salad dressings Polyunsaturated Fats…PUFAs

10. 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!

11. 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 How Much? * Amount recommended if less than 30 minutes of physical activity per day

12. 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 Solid fats

13. Saturated fats Trans fats Cholesterol Raises LDL ‘bad” cholesterol Increases risk for heart disease Not so Heart-Healthy!

14. 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) Count as Extras

15. Trans Fat • Raises LDL “bad” cholesterol • Lowers HDL “good” cholesterol • Produced through hydrogenation of oils.

16. Baked goods – 40% Animal products – 21% Margarine – 17% Fried potatoes – 8% Potato chips, corn chips, popcorn – 5% Shortening used at home – 4% Other – 5% Contribution of Various Foods to Trans Fat Intake

17. 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)

18. 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!!!

19. For more information www.MyPyramid.gov www.HealthierUS.gov www.eatwellga.com Thank You!